Warm-up
• 500 m Row
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
3 rounds with empty barbell:
• 10 Deadlifts 45/35#
• 10 Push Presses 45/35#
• 10 Front Squats 45/35#
Strength
Clean & Jerk
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Shoulder Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Conditioning
8 min AMRAP:
• 10 Hang Power Cleans 115/80#
• 5 Thrusters 115/80#
2 min Rest
8 min AMRAP:
• 20 Chest-to-bar Pull-ups
• 10 Deficit Push-ups 3/2”