Warm-up
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 15 Jumping Jacks
• 15 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength (7/13 Squat 5.1)
6 sets:
• 3 Front Squats + 6 Back Squats
Weight: 85% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max
Conditioning
33-27-21-15-9 reps for time:
• Pull-ups
• Hang Power Clean & Jerk 75/55#
Any type of shoulder-to-overhead movement for the jerk.