Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Clean & Jerk
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM
Front Squats
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM
Core
3 rounds:
• 20 sec Lying Leg Raises
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Rocks
• 20 sec Rest
Conditioning
21-15-9 reps for time:
• Power Snatch *
• Handstand Push-ups
*Round of 21: 95/65#
*Round of 15: 115/75#
*Round of 9: 135/85#