Warm-up:

20x leg swings each leg

10x Breathes in hollow position

10x Push-up + Downward dog

10x SLDL with quad stretch

Starting with an empty barbell, complete a round of the complex below, working up to working weight in 5 minutes

Weightlifting:

Every 2 minutes for 5 rounds at 70% across of Max for the complex:

(All sets at 70% of max for complex, do not add weight)

3 Snatch high-pull + 2 Full snatches + 1 OHS

Conditioning:

30:00 AMRAP with HR at or below 150 BPM:

100 meter Farmer’s Carry Left arm

100 meter Farmer’s Carry Right arm

3 rounds of Cindy:

5 Strict Pull-ups

10 Hand-release Push-ups

15 Glute-bridges

then..

1:00 Hollow Hold