Warm up
30 second handstand hold
10 wall facing squats
1 minute row
Strength
5 rounds starting with a pvc pipe
3 power snatches + 3 overhead squats
Power clean-Build a heavy 4
Conditioning ABAC
A-For time, 90 second cap
4/4-3/3-2/2-1/1
Single arm overhead squat 35/20
B-EMOM3
2 power cleans
C-3 rounds for time
10 deadlifts-Same weight as cleans
20 weighted v ups
Warm up 1 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict press-Build a heavy 2 Conditioning 5 rounds for time 12 minute cap 5
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
