Warm-up
• 400 m Run
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
10 min E2MOM:
• 5-4-3-2-1 Hang Cleans
• 5-4-3-2-1 Jerks
From 0:00-2:00 complete 5 Hang Cleans (power or squat) then 5 Jerks (push or split). Increase weight. From 2:00-4:00 complete 4 Hang Cleans then 4 Jerks. Increase weight and continue pattern.
Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest
Conditioning
3 rounds for time:
• 200 m Row
• 20 Toes to Bar
• 20 Dumbbell Snatch 50/30#