Warmup
4 min EMOM:
• Even min: Jumping Jacks
• Odd min: Jump Rope (singles)
3 Rounds of:
• 10 PVC Good Mornings
• 10 PVC Back Squats (3 sec hold at the bottom)
Core
10 – 8 – 6 – 4 – 2 reps:
• Toes to bar
• AbMat Sit-ups
Strength
Back Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Weighted Pull-ups
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Conditioning
From 00:00 – 03:00:
• 10 Snatch 135/95#
• 15 cal Air-Bike
From 03:00 – 06:00:
• 10 Clean & Jerk 135/95#
• 15 cal Air-Bike
From 06:00 – 09:00:
• 10 Front Rack Lunges 135/95#
• 15 cal Air-Bike
From 09:00 – 12:00:
• 10 Front Squats 135/95#
• 15 cal Air-Bike