1 set:2:00 bike15 PVC pass-throughs15 PVC good mornings (wide stance)5 elbow-to-instep/leg15 counterbalance plate squats2 sets:5 shoulder presses5 push presses5 pause front squats5 front squats- Use an empty barbell.
- INTERMEDIATE -For time:70 hang power snatches (35/45 lb)70 push presses (35/45 lb)70 sumo deadlift high pulls (35/45 lb)70 front squats (35/45 lb)
- BEGINNER -For time:50 hang power snatches (15/25 lb)50 push presses (15/25 lb)50 sumo deadlift high pulls (15/25 lb)50 front squats (15/25 lb)
- MASTERS 55+ - For time:70 hang power snatches (35/45 lb)70 push presses 70 sumo deadlift high pulls70 front squats
1 set:1:00 scorpion stretch/side1:00 child's pose stretch
For time:100 single-arm DB hang power snatches (20/35 lb) 100 single-arm DB push presses100 single-arm DB sumo deadlift high pulls100 single-arm DB front squats- Use one dumbbell and alternate arms as needed.