Warmup
20 cal Air Bike
2 rounds:
• 10 m Walking Lunges
• 10 m Walking Lunges Backwards
• 10 m Bear Crawl
• 10 m Duck Walk
• 15 Air Squats
• 20 Arm Circles (10 CW, 10 CCW)
• 10 Dumbbell Push Press 25/15#
Strength
Clean & Jerk
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM
Front Squat
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM
Conditioning
For time:
• 30 Double Kettlebell Thrusters 53/35#
• 200 m Run
• 20 Double Kettlebell Thrusters
• 400 m Run
• 10 Double Kettlebell Thrusters
• 600 m Run