Warm-up
• 400 m Run
3 rounds:
• 20 Side to Side Jumps
• 10 Barbell Thrusters 45/35#
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Clean & Jerk
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM
Front Squat
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM
Conditioning
For time:
• 40-30-20-10 Hang Power Cleans *
• 20-15-10-5 Burpee Box Jumps 24/20”
Increase weight after each round.
Hang Power Cleans: 45/35#, 95/65#, 135/95#, 185/135#