Warm-up
• 400 m Run
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength (Deload Week)
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Deload session: lightweight, concentrate on form.
Conditioning
10 min E2MOM:
• 5 Handstand Push-ups
• 15 Russian Kettlebell Swing 70/53#
• Max Box Jump Overs 24/20”
Every 2 min, perform 5 HSPU, then 15 Russian kettlebell swings and then as many box jump overs as possible. Score is total number of box jump overs.