Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Strength
Clean & Jerk
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM
Front Squat
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM
Conditioning
10 min AMRAP:
• 15 Toes-to-bar
• 10 Box Jumps 24/20”
• 5 Squat Cleans 185/135#