Warm-up
• Tabata Row
3 rounds:
• 5 Candlesticks
• 10 Air Squats
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Clean & Jerk
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Front Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Core
8-6-4-2:
• Dumbbell Turkish Get-ups
Alternate arms. Start light. Increase weight to finish as heavy as possible.
Conditioning
For time:
• 400 m Run
• 20 Back Squats 135/95#
• 400 m Run
• 15 Back Squats 155/105#
• 400 m Run
• 10 Back Squats 175/115#
• 400 m Run
• 5 Back Squats 195/125#
Bar starts from the rack. Increase weight after each set of squats.