Warm-up
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
3 sets:
• 3-Position Snatch (Hip, Knee, Floor)
3 sets:
• 3-Position Clean (Hip, Knee, Floor)
Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
6 rounds for time:
• 5 Power Cleans BW / 70% BW
• 5 Strict Handstand Push-ups
• 5 Strict Pull-ups
BW = bodyweight