Warmup
4 Rounds of:
• :15 Jumping Jacks
• :15 Air Squats
• :15 Mountain Climbers
• :15 Lunges
Strength
Front Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Clean & Jerk
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
3 Rounds of:
• 12 Floor Wipers w/ Barbell
• 10 Toes-to-bar
Conditioning
“Hammer” – 5 Rounds for time:
• 5 Power Cleans 135/95#
• 10 Front Squats 135/95#
• 5 Jerks 135/95#
• 20 Pull-ups
• Rest 90 seconds