Warm-up
• 400 m Run
• 15 Walking Lunges
• 15 Jumping Jacks
• 15 PVC Passthroughs
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Jerk (behind the neck)
• 3 reps @ 75% of 1RM
• 3 reps @ 80% of 1RM
• 3 reps @ 85% of 1RM
• 3 reps @ 90% of 1RM
Clean
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 85% of 1RM
Core
6 rounds:
• 20 sec Hollow Hold w/ PVC
• 10 sec Rest
• 20 sec Arch Hold w/ PVC
• 10 sec Rest
Conditioning
5 rounds for time:
• 15 Bar-Facing Burpees
• 20 Overhead Squats 75/55#