Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
10 min E2MOM:
• 1 Snatch
10 min E2MOM:
• 1 Clean & Jerk
Each lift, try to increase the weight to finish as heavy as possible.
Core
3 rounds:
• 10 GHD Sit-ups
• 10 Good Mornings 45/35#
• 10 AbMat Sit-ups
Conditioning
20 min AMRAP:
• 20 Assault AirBike (calories)
• 20 Front Rack Lunges 45/35#
• 20 Thrusters 45/35#