Warm-up
• 400 m Run
3 rounds:
• 10 Mountain Climbers
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 75% of 1RM
Conditioning
5 rounds for time:
• 5 Power Snatch 135/95#
• 30 Wall Balls 20/14#