Warm-up
• 300 m Row
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
3 rounds:
• 10 Air Squats
• 10 m High Knees
• 10 m Butt Kicks
Strength
3-Position Snatch (upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP
Clean & Jerk
• 5 sets: 1 rep AHAP
Start at 50% of 1RM. Increase weight each set to finish as heavy as possible. Rest 2 minutes between sets.
Conditioning
“Kelly”
5 rounds for time:
• 400 m Run
• 30 Box Jumps 24/20”
• 30 Wall Balls 20/14#