Warmup
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds with 53/35# Kettlebell:
• 10 One-Legged Deadlift Right Leg
• 10 Sumo Deadlift High Pull
• 10 One-Legged Deadlift Left Leg
• 10 sec Goblet Squat Hold
Strength
Deadlift
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Snatch Grip Pulls
• 3 reps @90% of Snatch 1RM
• 1 rep @100% of Snatch 1RM
Clean Grip Pulls
• 3 reps @90% of Clean 1RM
• 1 rep @100% of Clean 1RM
Core
3 rounds:
• 20 GHD Sit-ups
• 30 Flutter Kicks
Conditioning
4 rounds for time:
• 25 cal Row
• 25 Wallballs 20/14#
• 25 Pull-ups