Warm-up
• Reverse Tabata Air Bike
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
For max rounds completed:
• Death by Clusters 135/95#
Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed.
Conditioning
For time:
• 200-400-600-800 m Run
• 10-20-30-40 Hang Power Snatch *
Decrease weight on the barbell each set: 115/75#, 95/65#, 75/55#, 45/35#