Warmup
• 200 m Backwards Run
• 15 Zombie Squats
• 10 Burpees
1 round:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold
• 30 sec PVC Passthroughs
Strength
Front Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Clean & Jerk
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Core
4 rounds:
• 10 GHD Back Extensions
• 10 GHD Sit-ups
Conditioning
Double “Jackie”
2 rounds for time:
• 1,000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups