Warm-up
• 300 m Row
3 rounds:
• 10 Lateral Jumps over Rower
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Back Squat
• 5 sets of 5 reps at 90% of 5RM
Shoulder Press
• 5 sets of 5 reps at 90% of 5RM
Deadlift
• 1 set of 5 reps at 90% of 5RM
Conditioning
For time:
• 20 Power Snatches 95/65#
• 10 Bar Facing Burpees
• 20 Overhead Squats 115/75#
• 10 Bar Facing Burpees
• 20 Hang Power Cleans 135/85#
• 10 Bar Facing Burpees
• 20 Front Squats 155/95#
• 10 Bar Facing Burpees
• 20 Deadlifts 175/105#
• 10 Bar Facing Burpees
Use one barbell; starts from the ground.