Warmup
• 25 cal Air Bike
• 20 Jumping Jacks
• 15 Kettle Bell Swings (light)
• 10 Goblet Squats (light)
• 5 Jumping Lunges (per leg)
• 15 Arm Circles CW (5 sm, 5 md, 5 lg)
• 15 Arm Circles CCW (5 sm, 5 md, 5 lg)
Strength
Clean & Jerk (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
• Tabata Handstand Hold
Conditioning
6 min EMOM:
• 5 Power Cleans 185/125#
• 10 Plyometric Push-ups
Rest 1 min
6 min EMOM:
• 5 Hang Power Cleans 135/95#
• 5 Bar Muscle Ups