Warm-up
• 300 m Row
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Accessory
5 rounds:
• 1 Push Press
• 1 Push Jerk
• 1 Split Jerk
12-10-8 reps:
• Dumbbell Rear Delt Row
• Side Lateral Raise
Start light, work to heavy.
Conditioning
For time:
• 150 Kettlebell Swings 53/35#
Each break (the kettlebell is put down and/or stops swinging), athlete must perform:
• 400 m Run