Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers
2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#
Strength
12 min E2MOM:
• 1 Snatch
12 min E2MOM:
• 1 Clean & Jerk
Each lift, try to increase the weight to finish as heavy as possible.
Core
21 – 15 – 9 reps:
• Russian Med Ball Twists 20/14#
• Knee Raises on the Bench
Conditioning
8 min AMRAP:
• 8 Squat Cleans 135/95#
• 8 Handstand Push-ups
2 min Rest
8 min AMRAP:
• 8 Chest-to-bar Pull-ups
• 8 Kettlebell Swings 70/53#