Warm-up
2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
Strength
Clean & Jerk
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Core
Reverse Tabata L-Sit
A reverse tabata is 8 rounds of 10 seconds of work followed by 20 seconds of rest.
Conditioning
10 min AMRAP:
• 2 Power Snatches 75/55#
• 2 Burpee Pull-ups
• 4 Power Snatches 75/55#
• 4 Burpee Pull-ups
• 6 Power Snatches 75/55#
• 6 Burpee Pull-ups
… continue pattern until time is up.