Warm-up
2 rounds:
• 10 cal Air Bike
• 10 Wall Balls 20/14#
2 rounds:
• 30 sec Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
3 rounds:
• 10 Kettlebell Swings 53/35#
• 10 Kettlebell Reverse Lunges 53/35#
Strength
10 min E2MOM:
• 1 Snatch Pull
• 1 Snatch
• 2 Overhead Squats
Clean & Jerks
• 5-3-1 reps, work up to 90% of 1RM
Conditioning
10 rounds for max reps:
• 30 sec Pull-ups
• 30 sec Push-ups
• 30 sec Thrusters 45/30#
• 30 sec Rest