Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Strength
12 min E2MOM:
• 1 Power Clean
• 2 Front Squats
• 1 Clean & Jerk
Start with 60% of 90% of your 1 rep max of clean & jerk. Slightly increase weight to finish heavy.
Conditioning
3 rounds for time:
• 10 Thrusters 115/75#
• 20 Wall Balls 20/14#
• 30 Pull-ups