Warm-up
• Tabata Row
3 rounds:
• 5 Candlesticks
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Clean & Jerk
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
3-Position Clean (top down: upper thigh, below knee, floor)
• 2 reps at 50% of 1RM Clean
• 2 reps at 55% of 1RM Clean
• 2 reps at 60% of 1RM Clean
• 2 reps at 65% of 1RM Clean
Core
Accumulate 2 min:
• L-sit
Conditioning
For time:
• 50 Thrusters 75/55#
• 50 Box Jump Overs 24/20”
• 50 Kettlebell Swings 53/35#
• 50 Walking Lunges
• 50 Sumo Deadlift High Pull 75/55#
• 400 m Run