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 Good Mornings
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Deadlift
• 1 set of 5 reps at 90% of 5RM
Clean & Jerk
• 5 sets of 5 reps at 80% of 5RM
Core
3 rounds:
• 20 sec Flutter Kicks
• 20 sec Rest
• 20 sec Plank on Elbows
• 20 sec Rest
• 20 sec Hollow Body Rocks
• 20 sec Rest
Conditioning
10 min AMRAP:
• 3 Power Snatches 135/95#
• 100 Single Unders