Warm-up
• 400 m Run
3 rounds:
• 10 Jumping Jacks
• 10 Jumping Air Squats
2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength (7/13 Squat 7.1)
6 sets:
• 2 Front Squats + 4 Back Squats
Weight: 95% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max
Conditioning
For time:
• 30 Power Cleans 115/75#
• 30 cal Row
• 20 Hang Power Cleans 115/75#
• 20 cal Row
• 10 Clusters 115/75#
• 10 cal Row