Warm-up
• 200 Single Unders
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
• 30 sec Squat Hold
2 rounds:
• 10 m Duck Walk
• 10 m Walking Lunges
Strength
Back Squat
• 3 sets of 5 reps, work up to 85% of 1RM
Deadlift
• 3 sets of 5 reps, work up to 85% of 1RM
Conditioning
EMOM until 50 Clean & Jerks:
• 5 Bar Facing Burpees
• Max Clean & Jerks 135/95#
Every minute, perform 5 bar facing burpees then as many clean & jerks (anyway) as possible in the remaining time. Continue this until 50 clean & jerks have been completed. Score is time.