Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward
• 10 m High Knees
• 10 m Butt Kicks
• 5 PVC Passthroughs
• 5 PVC Overhead Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Walking Lunges
Strength
8 min E2MOM:
• 4-3-2-1 Snatch
Rest 2 min
8 min E2MOM:
• 4-3-2-1 Clean & Jerk
In the first 2 min, perform 5 reps. Change weight and rest. In the second 2 min, perform 4 reps. Change weight and rest. Continue until performing 1 rep in the final 2 min. Start with 65% of 1RM and increase by 10% each round to finish around 95%.
Conditioning
20 min AMRAP:
• 20 Overhead Walking Lunges 45/35#
• 20 No Push-up Burpees
• 400 m Run
For the lunges, you can use a barbell or plate overhead. For the burpees, you do not need to include the push-up portion, simply squat down into a straight arm plank and then back up, no jump clap at the top, just completely straight up and down, feet remaining on the ground and back down.
Goal: complete 5 rounds. To achieve this, you’ll need to complete each round in 4 minutes.