Warm-up
• 300 m Row
3 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Clean & Jerk
• 3 reps at 60% of 1RM
• 3 reps at 65% of 1RM
• 3 reps at 70% of 1RM
Front Squat w/ 3 sec pause in bottom
• 3 reps at 60% of 1RM
• 3 reps at 65% of 1RM
• 3 reps at 70% of 1RM
Conditioning
For time:
• 20 Deadlifts 185/125#
• 40 Double Unders
• 20 Pull-ups
• 40 Double Unders
• 20 Bar-Facing Burpees
• 40 Double Unders
• 20 Pull-ups
• 40 Double Unders
• 20 Deadlifts 185/125#