Warmup
• 400 m Run
10 – 8 – 6 reps of:
• Air Squats
• Shin Hops
• DB Shoulder Press 15/25#
• PVC Passthroughs
Strength
Front Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Clean & Jerk
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Testing
For time:
• 100 Air Squats
Core
21 – 15 – 9 reps of:
• Mountain Climbers
• Knee Raises on the Bench
Conditioning
3 rounds for max reps/cals:
• 1 min Row
• 1 min Hang Clean 95/65#
• 1 min Push Press 95/65#
• 1 min Air Bike
• 1 min Rest