Warm-up
• 100 Single Unders
• 50 Double Unders
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Cleans
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM
Shoulder Press
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM
Core
6 rounds:
• 20 sec Hollow Rocks
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest
Conditioning
For time:
• 25 Chest-to-Bar Pull-ups
• 50 Overhead Squats 115/75#
• 25 Chest-to-Bar Pull-ups
Goal: 5-7 min.