A. PVC WARM UP
3 Rounds
PVC Straight Legs Swings (10 Each)
10 PVC Pass Throughs
10 PVC Sotts Press
10 PVC Overhead Squats
and then….
2 Rounds :
10/10 Dead Bug
10sec Front Plank
https://www.youtube.com/watch?v=K2UZq6uq_mYScoring: Not Scored
B. Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
https://youtu.be/Ff_dtGJKgxMScoring: Not Scored
C. MOBILITY
Deep Squat Hold 30sec
Barbell Ankle Stretch 30sec
Squat + Thoracic Rotation 10reps/side
Active Twisted Cross 30sec
https://youtu.be/ot1uqBS2v-QScoring: Not Scored
D. Overhead Squat
Every 2.30 Minutes x 6 Sets: (Start on the floor) / (Build weight)
Minutes 1-2: 9 Overhead Squats and 4 Hang Power Snatch
Minute 3-4: 7 Overhead Squats and 3 Hang Power Snatch
Minutes 5-6: 5 Overhead Squats and 2 Hang Power Snatch
https://www.youtube.com/watch?v=pn8mqlG0nkEScoring: Not Scored
E. "Bartender"
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
https://www.youtube.com/watch?v=-mLzQdVAwlwScoring: Not Scored