Warmup
50 – 40 – 30 – 20 – 10 unbroken reps:
• Double Unders
• 20 sec Rest
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
3 rounds of:
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
3-5 min Snatch warmup
3-5 min Clean & Jerk warmup
Strength
Weightlifting Comp Simulation
10 min on the clock:
• 3 attempts at 1RM Snatch
Rest 3 min
10 min on the clock:
• 3 attempts at 1RM Clean & Jerk
Score = weight of best successful Snatch + weight of best successful Clean & Jerk
Conditioning
8 rounds for time:
• 1 Rope Climb 15’
• 50 m Sled Push 90/60#
• 300 m Run
• 50 m Sled Push
For each round, after the rope climb, you will travel a total of 400 meters starting with 50 m sled push, 300 m Run, and finish with 50 m sled push back to the start.