Warm-up
• 20 cal Air Bike
2 rounds of:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Bulgarian Squat Stretch Right
• 30 sec Bulgarian Squat Stretch Left
3 rounds of:
• 10 Jumping Jacks
• 10 PVC Passthroughs
• 10 sec Handstand Hold
Strength
Clean & Jerk
• 3 reps at 70% of 1RM
• 2 reps at 75% of 1RM
• 1 reps at 80% of 1RM
• 1 reps at 85% of 1RM
Shoulder Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Core
4 rounds:
• 20 steps Seal Walk
• 10 MedBall Russian Twists 20/14#
• 10 Evil Wheels
Conditioning
For time, alternate between:
• 10-8-6-4-2 Clean & Jerk 135/95#
• 5-4-3-2-1 Ring Muscle Ups