Fri, Apr 24, 2015

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