Warm up: 400-meter run At every corner do – 10 squats 10 burpees 10 unloaded good mornings
Strength: 10:00 Snatch technique work using 135# or less
Workouts: AMRAP in 20:00 200-meter run with dumbbell 40#/30# At every corner do – 5 single-arm thrusters each side 5 single-arm hang squat cleans each side 5 single-leg deadlift each side
Advanced – 40#/30# Intermediate – 30#/25# Beginner – 10#-20#
Mobility: 4 Rounds of 1:00 each side – banded Samson stretch 2:00 each side – pigeon pose 2:00 – foam roll glutes 1:00 each side – couch stretch