Warm-up
2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
3 rounds:
• 10 Jacking Jacks
• 10 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Clean & Jerk
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 2 reps @ 80% of 1RM
3-Position Clean (top down: upper thigh, below knee, floor)
• 3 reps @ 50% of 1RM Clean
• 3 reps @ 55% of 1RM Clean
• 3 reps @ 60% of 1RM Clean
• 3 reps @ 65% of 1RM Clean
Core
4 rounds:
• 15 Lying Leg Raises
• 10 Evil Wheels
Conditioning
For time:
• 50 Power Snatches 75/55#
• 50 Box Jumps 24/20”
• 50 Kettlebell Swings 53/35#
• 50 Dumbbell Jumping Lunges 30/20#
• 50 Sumo Deadlift High Pulls 75/55#
• 50 Burpees