Warm-up
3 rounds:
• 5 Push-ups
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Run Backwards
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Clean
• 4 sets of 3 reps (touch and go)
Start light then work up to a 3 rep max.
Bench Press
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 reps at 90% of 1RM
• 1 reps at 100%+ of 1RM
Core
20-15-10-5 reps:
• Bench Knee Raises
• GHD Sit-ups
Conditioning
5 rounds for reps:
• 1 min Power Snatches 95/65#
• 1 min Box Jumps 30/24”
• 1 min Barbell Lunges 95/65#
• 1 min Rest
Use one barbell, starting from the ground. Lunges are back rack. They can be in-place or walking. Each step equals 1 rep. Score is total reps.