Warmup
2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 20 Jacking Jacks
• 20 Air Squats
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)
• 10 Barbell Thrusters 45/35#
Strength
Front Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Clean & Jerk
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Core
21 – 15 – 9 reps of:
• Russian Med Ball Twists 20/14#
• Evil Wheels
Conditioning
4 rounds for time:
• 400 m Run
• 15 Hang Power Cleans 135/95#
• 10 One-arm KB Thruster 53/35#