Warm-up
2 rounds:
• 200 m Run
• 10 Wall Balls 20/14#
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold 53/35#
Strength
Back Squat
• Test for new 5RM
Shoulder Press
• Test for new 5RM
Power Clean
• 5 sets of 3 reps
Conditioning
12 min AMRAP:
• 2 Push Presses 95/65#
• 2 Back Squats 95/65#
• 2 Box Jumps 24/20”
• 4 Push Presses 95/65#
• 4 Back Squats 95/65#
• 4 Box Jumps 24/20”
• 6 Push Presses 95/65#
• 6 Back Squats 95/65#
• 6 Box Jumps 24/20”
… continue pattern until time is up.