Warm Up:

2 Rounds

10 Samson Lunges

10 Toy Soldier Kicks

5/5 Bird Dogs

10 Good Mornings

10 Sumo Inch Worms (NO push up)

Barbell Gymnastics (10 mins)

EMOTM x 10 Mins

w/ PVC Pipe or Broomstick

3 Snatch High Pulls

3 Power Snatches

3 Hang Squat Snatches

3 OHS

Goblet Squat Pyramid (10 Mins)

10-8-6-8-10

Goblet Squats in the following stances

Normal

Wide

Narrow

*Rest :60 b/w sets

-Aim to do all reps in a set without putting the weight down

Conditioning:

EMOTM x 10 Mins

5 Hang Power Cleans

7 Single DB or KB Thrusters

*Change arms on the power cleans each minute

So Min 1 is Right arm Power Cleans, min 2 is left arm