Warm-up
• 400 m Run
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold
2 rounds:
• 10 MedBall Russian Twists 20/14#
• 10 Wall Balls 20/14#
Strength
Clean & Jerk
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Conditioning
12 min AMRAP:
• 3 Clean & Jerks 135/95#
• 6 Burpees
• 9 Toes to Bar