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
12 min E2MOM:
• 1 Clean & Jerk
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
40-30-20-10 reps/cals for time:
• Assault AirBike (calories)
• Hang Power Snatch 45/35#
• Thrusters 45/35#