Warmup
• 400 m Run
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Then,
• 15 Hollow Rocks
• 15 Superman Rocks
• 15 Jumping Jacks
• 15 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
Deadlift
• 5 reps @ 60% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 80% of 1RM
Snatch Grip Pulls
• 5 reps @ 80% of Snatch 1RM
• 5 reps @ 90% of Snatch 1RM
Clean Grip Pulls
• 5 reps @ 80% of Clean 1RM
• 5 reps @ 90% of Clean 1RM
Core
4 rounds of:
• 10 Romanian Deadlifts 135/95#
• 10 GHD Sit-ups
Conditioning
15 min AMRAP:
• 21 cal Row
• 15 Wallballs 20/14#
• 9 Deadlifts 225/155#
• 3 Strict Handstand Push-ups