Warm-up
• 400 m Run
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
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 6 reps at 70% of 1RM
Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
• 2 sets: 5 reps at 65% of 1RM
Core
• Tabata Flutter Kicks
Conditioning
12 min AMRAP:
• 2 Hang Power Cleans 155/105#
• 20 Double Unders
• 4 Hang Power Cleans 155/105#
• 40 Double Unders
• 6 Hang Power Cleans 155/105#
• 60 Double Unders
… continue pattern until time.