Warm-up
5 rounds:
• 15 sec Side to Side Jumps
• 15 sec Mountain Climbers
• 15 sec Jumping Jacks
• 15 sec Air Squats
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
Snatch
• 3 sets of 5 reps, work up to 80% of 1RM
10 min E2MOM:
• 3 Clean & Jerks
Increase weight to finish heavy.
Conditioning
“Cardio Complex”
For time:
• 1,000 m Row
• 1 mile Assault Air Bike
• 200 Single-Unders
• 750 m Row
• 0.8 mile Assault Air Bike
• 150 Single-Unders
• 500 m Row
• 0.6 mile Assault Air Bike
• 100 Single-Unders
• 250 m Row
• 0.4 mile Assault Air Bike
• 50 Single-Unders