Warm-up
• 300 m Row
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Squat Hold
Strength
Clean & Jerk
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Shoulder Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels
Conditioning
21-15-9 reps for time:
• Power Cleans 135/95#
• Handstand Push-ups
• Toes-to-bar