Warm-up
• 400 m Run
3 rounds:
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
2 rounds:
• 10 Walking Lunges 20/10#
• 10 Dumbbell Thrusters 20/10#
Strength
Week 11 of 12: Hatch
Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 rep at 80% of 1RM
Power Clean + Front Squat + Jerk
• 3 of each at 50% of 1RM Clean
• 2 of each at 60% of 1RM Clean
• 1 of each at 70% of 1RM Clean
Core
3 rounds:
• 10 Hollow Body Rocks
• 10 Good Mornings 95/65#
Conditioning
20 min AMRAP:
• 300 m Row
• 20 Push-ups
• 10 Pull-ups