Warmup
• 10 Burpees
• 12 Inch Worms
• 14 Duck Walk Steps
• 16 PVC Jumping Squats
• 18 PVC Passthroughs
• 20 Leg Swings
Strength
Front Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Clean & Jerk
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Core
• 20 Turkish Get-ups 53/35#
Conditioning
Fallen Hero Friday: Honoring Santora
3 Rounds for max reps of:
• 1 min Squat Cleans 155#
• 1 min Shuttle Sprints (20′ fwd + 20′ bwd = 1 rep)
• 1 min Deadlifts 245#
• 1 min Burpees
• 1 min Jerks 155#
• 1 min Rest