Warm-up
3 rounds:
• 10 m High Knee Skips
• 10 m Butt Kicks
• 10 Air Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
Strength
Snatch
10 min on the clock:
• 3 attempts at 1RM
Rest 3 min
Clean & Jerk
10 min on the clock:
• 3 attempts at 1RM
Conditioning
For time:
• 500 m Row
• 50 Plate Overhead Lunges 45/25#
• 50 Plate Squats 45/25#
• 50 Box Jump Overs 24/20”
• 50 Plate Squats 45/25#
• 50 Plate Overhead Lunges 45/25#
• 500 m Row
Use a bumper plate for the lunges and squats. Overhead lunges can be performed in-place or walking, your choice. Hold bumper plate near your chest for the squats.