Warm-up
• Tabata Row
3 rounds of:
• 10 sec High Knees (in place)
• 10 sec Butt Kicks (in place)
• 10 Squat Jumps
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Clean
• 3 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 2 reps @ 85% of 1RM
• 1 rep @ 90% of 1RM
Clean Grip Pulls
• 3 reps @ 95% of 1RM Clean
• 3 reps @ 105% of 1RM Clean
Jerk
• 3 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 2 reps @ 85% of 1RM
• 1 rep @ 90% of 1RM
Core
3 rounds of:
• 7 Diamond / Narrow Push-Ups
• 15 sec Narrow Push-Up Hold at Top
Keep the hollow body position for push-ups and the hold.
Conditioning
8 min AMRAP:
• 2 Strict Handstand Push-ups
• 4 Power Cleans 135/95#
• 8 Kettlebell Swings 70/53#