Warm-up
• 200 Single Unders
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
• 30 sec Squat Hold
2 rounds:
• 10 Jumping Jacks
• 10 m Walking Lunges
• 10 Mountain Climbers
Strength
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Conditioning
21-15-9 reps for time:
• AbMat Sit-ups
• Power Snatch 95/65#
• Bar-Facing Burpees