Warmup
6 Rounds of:
• :20 Air-Bike or Rower
• :10 Rest
• 20 Jumping Jacks
• 20 Up Downs
• 20 Samsun Stretch Lunges
• 10 Standing Trunk Swings
• 10 Bent-over Trunk Swings
Core
3 Rounds of:
• 5 Rolling V Ups
• 10 Med Ball Russian Twists 20/16#
• 15 Flutter Kicks
Strength
Deadlift
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Clean Grip Pulls
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
Snatch Grip Pulls
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
Conditioning
“13.2 Open Workout”
10 AMRAP of:
• 5 Shoulder to overhead 115/75#
• 10 Deadlifts 115/75#
• 15 Box jumps 24/20”