Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Clean & Jerks
• 3 sets of 3 reps, work up to 90% of 1RM
Front Squats
• 3 sets of 3 reps, work up to 90% of 1RM
Core
3 rounds:
• 10 Good Mornings 45/35#
• 20 Flutter Kicks
Conditioning
4 rounds for time:
• 15 Deadlifts *
• 15 Wall Balls 20/14#
Round 1: 135/95#
Round 2: 185/135#
Round 3: 225/155#
Round 4: 275/185#