Warmup
• 300 m Row
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Deadlift
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Clean Grip Pulls
• 5 reps @80% of 1RM
• 5 reps @90% of 1RM
Snatch Grip Pulls
• 5 reps @80% of 1RM
• 5 reps @90% of 1RM
Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning
For time:
• 21 Box Jumps 20”
• 21 Deadlifts 135/95#
• 15 Box Jumps 24”
• 15 Deadlifts 185/135#
• 9 Box Jumps 30”
• 9 Deadlifts 225/155#
Then:
10-20-30-40-50-40-30-20-10 reps for time:
• Unbroken Double Unders
NOTE: Perform 10 unbroken double unders, stop, reset, then 20 unbroken, stop, reset, and so on. If you trip up during a set, the count goes back to zero for that set and it must be completed unbroken in order to move onto the next set. Rest in between sets as needed.