Warm-up
• 300 m Row
5 rounds:
• 5 Dumbbell Hang Power Cleans 20/10#
• 5 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Back Squat
• 3 sets of 3 reps at 60%, 70%, 80% of 1RM
Deadlifts
• 3 sets of 3 reps at 60%, 70%, 80% of 1RM
Conditioning
4 rounds for max reps:
3 min:
• 3 Clean & Jerks 135/95#
• 6 Toes-to-bar
• 9 Air Squats
1 min:
• Rest
Score is total reps completed.