WARM-UP
2:00 CARDIO CHOICE
INTO…
2 ROUNDS
30 MOUNTAIN CLIMBERS
15 PVC PIPE PASS THROUGH
7 CUBAN PRESS
5 PVC OHS
EXTENDED WARM-UP
FOR QUALITY
200 METER NASAL BREATHING ONLY JOG
10 BEHIND NECK WIDE GRIP PRESS
200 METER NASAL BREATHING ONLY JOG
10 BEHIND THE NECK WIDE GRIP PUSH PRESS
200 METER NASAL BREATHING ONLY JOG
10 HEAVING POWER SNATCH BALANCE
WORKOUT
3 ROUNDS FOR TIME
10 POWER SNATCH (135/95)(95/65)
400 METER RUN
FINISHER
4 ROUNDS FOR REPS*
:30 PLATE HOLLOW FLUTTERS
:30 PLATE GUN HOLD
*MUST BE DONE WITHOUT SETTING THE PLATE DOWN AT ALL. HOLD PLATE AT EXTENSION OVER CHEST.