Warm-up
• 300 m Row
2 rounds:
• 30 sec Handstand Hold
• 30 sec Wall Sit
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Clean & Jerk
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM
Core
5 min EMOM:
• 5 Evil Wheels
• 20 Flutter Kicks
Conditioning
2-4-6-8-10-8-6-4-2 reps for time:
• Push Press 95/65#
• Bar-Facing Burpees
Barbell starts from the floor.
Goal: 5 min.