Warm-up:
A) Row/Run/Ski 5 minutes

B) 2 rounds:

  • 10 Hanging Shrugs
  • 8 Side Plank reaches
  • 10 Contralateral Dead Bug
  • 8 Spiderman Steps
  • 10 Goblet Squats
  • 8 Pushups


C) Barbell Warm Up #2

Strength:
5-5-3-3-1-1 Weighted Push-up

Skill: Bar Descent

Conditioning:
10-9-8-7-6-5-4-3-2-1

  • Power Snatch (95/65)
  • Burpees-over-bar