Warm-up
• 300 m Row
3 rounds:
• 10 Lateral Jumps over Rower
• 10 Air Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Back Squat
• Test for new 5RM
Shoulder Press
• Test for new 5RM
Power Clean
• 5 sets of 3 reps
Conditioning
10 min AMRAP:
• 5 Power Cleans 135/95#
• 5 Front Squats 135/95#
• 5 Push Jerks 135/95#
• 15 Toes-to-bar