Warm-up
4 rounds:
• 25 Double Unders
• 5 Dumbbell Thrusters 20/10#
2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Clean & Jerk
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Core
4 rounds:
• 30 sec Hollow Body Hold
• 15 sec Rest
• 30 sec Handstand Hold
• 15 sec Rest
Conditioning
5 rounds for max reps:
• 90 sec Row calories
• 30 sec Rest
• 90 sec Wall Balls 20/14#
• 30 sec Rest