Warm-up
2 rounds:
• 200 m Run
• 10 Jumping Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Goblet Squat Hold 53/35#
Conditioning (part 1)
10 min AMRAP:
• 2 Power Cleans 135/95#
• 2 Bar Facing Burpees
• 4 Power Cleans 135/95#
• 4 Bar Facing Burpees
• 6 Power Cleans 135/95#
• 6 Bar Facing Burpees
…
Continue pattern until time is up. Goal: round of 12.
Rest 5-10 min between workouts.
Conditioning (part 2)
40-30-20-10 reps for time:
• Hang Power Snatch 65/45#
• Wall Balls 20/14#
Goal: 14 min.
Core
21-15-9 reps:
• Lying Leg Raises
• Good Mornings 75/55#
Cool-down
3 rounds:
• 30 sec Arm Hugs
• 30 sec Alternating Arm Swings
• 30 sec Standing Forward Bend
• 30 sec Child’s Pose
• 30 sec Shoulder Extension Hands Clasped