Warm-up
• 400 m Run
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold
2 rounds:
• 10 Jumping Jacks
• 10 Dumbbell Thrusters 20/10#
Strength
Clean & Jerk
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Core
4 rounds:
• 10 Hollow Rocks
• 10 Romanian Deadlifts 45/35#
Conditioning
8 rounds for max calories/reps:
• 1 min: Max Row (calories)
• 1 min: Max Wall Balls 20/14#