Warm-up
• 300 m Row
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 Air Squats
• 10 m High Knees
• 10 m Butt Kicks
Strength
Front Squat
• 4 sets of 5 reps 60% of 1RM
Back Squat
• 2 sets of 5 reps at 65% of 1RM
• 3 sets of 5 reps at 70% of 1RM
Core
3 rounds:
• 100 m Front Rack KB Farmers Walk 53/35# (2)
• 10 V-ups
Conditioning
For time:
• 21 Power Cleans 135/95#
• 21 Toes-to-bar
• 15 Power Cleans 165/115#
• 15 Toes-to-bar
• 9 Power Cleans 195/135#
• 9 Toes-to-bar
Use 1 barbell and change weights.