Warm-up
• 400 m Run
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Standing Toe Touch Hold
With an empty barbell:
• 15 Deadlifts 45/35#
• 15 Thrusters 45/35#
Strength
10 min EMOM:
• 1 Front Squat
• 1 Thruster
Barbell starts from the floor. Increase weight to finish heavy.
Conditioning
5 rounds for time:
• 21 Air Squats
• 15 Burpees over Bar
• 9 Hang Power Cleans 135/95#