Warm-up
4 rounds:
• 100 m Run
• 5 Air Squats
2 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
Strength
Hang Squat Clean
• 5 sets: 1 rep AHAP
Back Squat (Smolov Jr. 3.4)
• 10 sets: 3 reps at 85%+15-25#
Conditioning
12 rounds for time:
• 2 Strict Handstand Push-ups
• 4 Deadlifts 255/175#
• 6 Bar-Facing Burpees