Warm-up
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Clean & Jerk (5-3-1)
5 reps at 65% for set 1, 3 reps at 75% for set 2, then 1 rep at 85% for set 3.
Front Squat (5-3-1)
5 reps at 65% for set 1, 3 reps at 75% for set 2, then 1 rep at 85% for set 3.
Core
6 rounds:
• 20 sec Bicycle Sit-ups
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
Conditioning
For time:
• 50 cal Row
• 40 Thrusters 95/65#
• 30 Chest-to-bar Pull-ups
• 20 Thrusters 95/65#
• 10 Bar Muscle Ups