Warmup
• 45 sec Spiderman Lunge Right
• 45 sec Spiderman Lunge Left
• 45 sec Pigeon Pose Right
• 45 sec Pigeon Pose Left
2 rounds:
• 20 Jacking Jacks
• 20 Air Squats
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)
• 10 Thrusters 45/35#
Strength
Front Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Clean & Jerk
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Core
4 rounds of:
• 10 m Seal Walks
• 10 GHD Sit-ups
Conditioning
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
• Dumbbell Thruster 45/30# /hand
• Wall Ball 20/14#
Penalty: 5 burpees anytime a set is broken.