Warm-up
• 300 m Row
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Clean & Jerk
• 3 sets of 5 reps at 75% of 1RM
Front Squats
• 3 sets of 5 reps at 75% of 1RM
Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels
Conditioning
3 rounds for time:
• 21 Chest-to-bar Pull-ups
• 15 Deadlifts 135/95#
• 9 Push Jerks 135/95#