Warm-up
• 300 m Row
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Strength
Jerk (behind the neck)
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM
Clean
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels
Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
• Russian Kettlebell Swing 70/53#
• Kettlebell Goblet Squat 70/53#
• Chest-to-bar Pull-ups