Warm-up
2 rounds:
• 100 Single Unders
• 10 Air Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Strength
Clean & Jerk
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Front Squat
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Conditioning
2 rounds for max calories:
• 1 min: 5 Snatch 135/95#
• 1 min: Max calorie Row
• 1 min: 5 Clean & Jerk 135/95#
• 1 min: Max calorie Row
• 1 min: 5 Thrusters 135/95#
• 1 min: Max calorie Row
This workout is 12 min (two 6 minute rounds). In the first min, complete 5 snatches (any way) and then rest in the remaining time (similar but different movements for min 3 and 5).