Warmup
• 20 cal AirBike
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 20 PVC Passthroughs
• 20 PVC Thrusters
Strength (deload)
Clean & Jerk
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Front Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Core
3 rounds:
• 20 Med Ball Russian Twists 20/14#
• 12 Med Ball Sit-ups 20/14#
Conditioning
10 min AMRAP:
• 4 Power Cleans 165/115#
• 5 Handstand Push-ups
• 6 Toes-to-bar
• 7 Burpees