Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Mountain Climbers
2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
12 min E2MOM:
• 1 Clean & Jerk
Increase the weight to finish as heavy as possible.
Core
20-15-10 reps:
• Russian Med Ball Twists 20/14#
• Knee Raises on the Bench
Conditioning
20 min Alternating EMOM:
• Even min: 3 Clean & Jerk 135/95#
• Odd min: Max Burpee Pull-ups