Warm-up
• 400 m Run
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 m Walking Lunges
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
Clean & Jerk
• 5 reps at 65% of 1RM
• 3 reps at 70% of 1RM
• 1 rep at 85% of 1RM
Front Squat
• 5 reps at 65% of 1RM
• 3 reps at 70% of 1RM
• 1 rep at 85% of 1RM
Conditioning
For time:
• 250 m Row
• 25 Kettlebell Swings 70/53#
• 25 Push-ups
• 500 m Row
• 25 Push-ups
• 25 Kettlebell Swings 70/53#
• 250 m Row