Warm up
3 sets.
8/side Single leg toe touch.
8 Alternating single arm down dog.
45sec Dead bug home position hold.
Strength
10min omem.
Odd min. 20sec Amrap Alternating dumbbell snatch + hang snatch.
Even min. 20sec Amrap Alternating dumbbell deadlift + clean + hang clean
Conditioning
3 rounds of
12-9-6
Single arm dumbbell power clean.
Air squat.
Rest 3min.
2 rounds of
15-12-9
Single arm dumbbell snatch.
Alternating forward lunge.
Warm up
3 sets.
10/side Staggered stance toe touch.
10 Alternating lateral lunge w/t forward reach.
60sec Dead bug (Legs only).
Strength
12min omem.
1. 30sec Front rack hold reverse lunge to knee lift (Right).
2. 20sec Side plank (Right).
3. 30sec Front rack hold reverse lunge to knee lift (Left).
4. 20sec Side plank (Left).
Conditioning
12min Ascending ladder
2 SA Russian swings.
2 Heel hook assisted pistol.
2 Alternating single leg V up.
Add 2 reps each round.
