Warm-up
• 400 m Run
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
3 rounds:
• 6 Jumping Lunges
• 6 Jumping Jacks
Strength
Clean & Jerk
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Front Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Core
21-15-9 reps:
• Lying Leg Raises
• GHD Hip Extensions
Conditioning
For time:
• 100 Double Unders
Then, 10 rounds:
• 5 Hang Power Cleans 115/75#
• 10 Push-ups
Then:
• 100 Double Unders