Warm-up
5 rounds:
• 10 sec Single Unders Right Leg
• 10 sec Single Unders Left Leg
• 10 sec Double Unders
• 10 sec Air Squats
• 10 sec Leg Swings Right Leg
• 10 sec Leg Swings Leg Leg
Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM
Clean Grip Pulls
• 5 reps at 95% of 1RM Clean
• 5 reps at 100% of 1RM Clean
Core
3 rounds:
• 15 Hollow Rocks
• 10 GHD Hip Extensions
Conditioning
4 rounds for time:
• 10 Deadlifts 225/135#
• 30 Wall Balls 20/14#