Warm-up
3 rounds:
• 10 m High Knees
• 10 m High Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
• 10 Mountain Climbers
3 rounds
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
10 min E2MOM:
• 5-4-3-2-1 Snatch
Rest 2 min
10 min E2MOM:
• 5-4-3-2-1 Clean & Jerk
Within the first 2 minutes, perform 5 reps, within the next 2 minutes, perform 4 reps, then 3, 2 and 1. Increase weight each time to finish the last 1 rep as heavy as possible.
Conditioning
5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 21 Deadlifts 225/155#
• Max Burpees Over Bar
5 min Rest
5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 15 Deadlifts 225/155#
• Max Box Jump Overs 24/20”
5 min Rest
5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 9 Deadlifts 225/155#
• Max Handstand Push-ups