600m run, then
3x 10 ea:
Dowel passovers
Dowel overhead squats
Banded pull aparts (across chest)
Alternating Pigeon pose (3 sec hold)
Then,
6:00 – 8:00 warm up power snatch + power clean
AMRAP 6:00
7 power snatch (75/55)
21 double unders
Rest 3:00
AMRAP 6:00
7 power cleans (135/95)
14 hand release push ups
Rest 3:00
AMRAP 6:00
7 box jumps
7 kettlebell swings (AHAP)
Score each AMRAP separately
1 – Banded bully; 90sec/ea
2 – Posterior chain floss; 90sec/ea