Warm-up
3 rounds:
• 10 Jumping Jacks
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Duck Walk
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Samson Stretch Right
• 30 sec Samson Stretch Left
Strength
4 sets:
• 2 Snatches
4 sets:
• 2 Clean & Jerks
Increase weight to finish heavy.
Core
3 rounds:
• 15 GHD Hip Extensions
• 10 Rolling V-Ups
Conditioning
2 rounds for time:
• 1000 m Row
• 100 Double Unders
• 10 Power Clean & Jerks 135/95#