Warm-up
• 200 m Row
• 200 m Run
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
4 rounds:
• 5 Front-to-back Leg Swings /leg
• 5 Side-to-side Leg Swings /leg
• 5 PVC Passthroughs
• 5 Air Squats
Strength
Clean & Jerks
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM
Front Squats
• 5 reps at 65%
• 5 reps at 75%
• 5 reps at 85% of 1RM
Core
4 rounds:
• 30 sec Mountain Climbers
• 20 sec Rest
• 30 sec Plank on Elbows
• 20 sec Rest
Conditioning
10 min AMRAP:
• 2 Hang Squat Cleans 75/55#
• 2 Box Jump Overs 24/20”
• 4 Hang Squat Cleans 75/55#
• 4 Box Jump Overs 24/20”
• 6 Hang Squat Cleans 75/55#
• 6 Box Jump Overs 24/20”
… continue pattern until time.
Goal: complete the round of 16.