Warm-up
• 400 m Run
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold
2 rounds:
• 10 MedBall Russian Twists 20/14#
• 10 Wall Balls 20/14#
Strength
Clean & Jerk
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Conditioning
6 rounds for time:
• 5 Clean & Jerks *
• 10 Chest-to-bar Pull-ups
* Round 1: 75/55#
* Round 2: 95/65#
* Round 3: 115/75#
* Round 4: 135/85#
* Round 5: 155/95#
* Round 6: 175/105#