Warm-up
• 300 m Row
3 rounds:
• 10 Dumbbell Thrusters 20/10#
• 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
7 rounds for time:
• 7 Deadlifts 185/135#
• 7 Burpee Box Jumps 24/20”