Warmup
• 300 m Row
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 sec Standing Toe Touch Hold
• 20 Air Squats
Strength
Deadlift
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Clean Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM
Snatch Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM
Core
3 rounds of:
• 20 sec L-sit
• 20 GHD Sit-ups
Conditioning
3 rounds for max reps:
• 1 min Box Jump Overs 24/20”
• 1 min Kettlebell Swings 53/35#
• 1 min Dumbbell Jumping Lunges 25/15# DBs
• 1 min Rest