Warm-up
• 300 m Row
2 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
3-Position Clean (top down: upper thigh, below knee, floor)
• 5 sets: 1 complex AHAP
Shoulder Press
• 3 sets: 5 reps AHAP
Start at 50% of 1RM. Increase weight each set to finish as heavy as possible.
Accessory
3 sets:
• 3 Romanian Deadlifts
• 3 Clean Grip Shrugs AHAP
Conditioning
5 rounds for time:
• 9 Box Jumps 30/24”
• 9 Deadlifts 225/155#