Warmup
• 20 cal Air Bike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Air Squats w/ 3 sec bottom hold
• 10 Jumping Lunges
• 10 PVC Around the Worlds
Strength
Clean & Jerk
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Front Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
3 rounds of:
• 20 steps Plank Walk
• 20 MedBall Russian Twists 20/14#
Conditioning
4 rounds for time:
• 7 Power Cleans 135/95#
• 14 Chest-to-Bar Pull-ups
• 21 Kettlebell Swings 53/35#
• 200 m Run