Warm-up
3 rounds:
• 100 m Row
• 10 Lateral Jumps over Rower/Bar
• 10 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength (Texas Method 3.3)
Back Squat
• Test for new 5RM
Shoulder Press
• Test for new 5RM
Power Clean
• 5 sets of 3 reps
Conditioning
12 min AMRAP:
• 1 Power Clean 135/95#
• 1 Toes-to-bar
• 2 Power Cleans 135/95#
• 2 Toes-to-bar
• 3 Power Cleans 135/95#
• 3 Toes-to-bar
…
Continue pattern until time is up.