Warm-up
• 300 m Row
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
10 min E2MOM:
• 3 Clean & Jerks
Increase weight to finish heavy.
Core
3 rounds:
• 10 GHD Sit-ups
• 20 Mountain Climbers
Conditioning
For time:
• 75 Thrusters 95/65#
Each break, athlete must perform:
• 10 Pull-ups