Warmup
4 rounds:
• 25 Double Unders
• 8 Air Squats
• 8 Kettlebell Swings 35/18#
• 8 PVC Passthroughs
Then:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#
Strength
• Death by Clean & Jerk 135/95#
Complete 1 C&J the 1st minute, 2 C&J the 2nd minute, 3 C&J the 3rd minute, and so on until you cannot complete the total reps in the given time.
Testing
• Max Unbroken Bar Muscle Ups
Conditioning
4 rounds for time:
• 2 Rope Climbs 15’
• 4 DB Snatches per arm 70/50#
• 600 m Row
5 min Rest
• Tabata Sprints