Warmup
• 45 sec Spiderman Lunge Right
• 45 sec Spiderman Lunge Left
• 45 sec Pigeon Pose Right
• 45 sec Pigeon Pose Left
2 rounds:
• 200 m Run
• 10 Air Squats
• 10 Arm Circles
Strength
Clean & Jerk (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
4 Rounds of:
• 10 m Seal Walks
• 10 Hollow Body Rocks
Conditioning
5 rounds for time:
• 20 Double Unders
• 15 Wall Balls 20/14#
• 10 Ground to Overhead 135/95#