Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats
2 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
4 sets:
• 2 Front Squats + 4 Back Squats
Weight (deload week): 70% of 1RM Front Squat
Conditioning
3 rounds for time:
• 10 Power Cleans 135/95#
• 15 Pull-ups
• 20 Wall Balls 20/14#