Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 10 Jumping Air Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Weightlifting
Snatch
• 5 sets of 1 rep at 90% of 1RM
5 sets:
• 2 Hang Power Snatch
• 1 Snatch
Weight: 65% 1RM Snatch
Clean & Jerk
• 5 sets of 1 rep at 90% of 1RM
5 sets:
• 3 Hang Power Cleans
• 1 Thruster
Weight: 65% 1RM Thruster
Conditioning
For time:
• 10-8-6-4-2 Strict Pull-ups
• 20-16-12-8-4 Push-ups
Finish each round with:
• 200 m Row
Perform 10 strict pull-ups followed by 20 push-ups, then, row 200 meters. Perform 8 strict pull-ups followed by 8 push-ups, then, row 200 meters. Continue with 6 & 12, 4 & 8, and 2 & 4 reps, rowing 200 meters after each. Goal: 6-8 min.