Warmup
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 200 m Run
• 10 Air Squats
• 10 Arm Circles
Strength
Clean & Jerk (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
Rest at least 2 minutes between each set
Core
6 min EMOM:
• 10 AbMat Sit-ups
• 10 sec Hollow Body Hold
Conditioning
10 min AMRAP of 2-4-6-8 … +2 reps:
• Overhead Squat 95/65#
• Chest-to-bar Pull-ups
Continue the +2 rep pattern until time runs out. Score is total reps completed.