Warmup
• 300 m Row
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Deadlift (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM
Clean Grip Pulls (deload)
• 5 reps @ 60% of 1RM
• 5 rep @ 70% of 1RM
Snatch Grip Pulls (deload)
• 5 reps @ 60% of 1RM
• 5 rep @ 70% of 1RM
Core
2 rounds:
• 30 sec L-sit
• 30 sec Rest
• 30 sec Superman
• 30 sec Rest
• 30 sec Forearm Plank
• 30 sec Rest
Conditioning
4 rounds for time:
• 8 Deadlifts 135/95#
• 8 Push-ups
• 8 Kettlebell Swings 70/53#
• 400 m Run