Warm-up
• 400 m Run
3 rounds:
• 20 Side to Side Jumps
• 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
10 min EMOM:
• 1 Power Clean + 2 Front Squats
Increase weight to finish heavy
Core
2 rounds:
• 100 m One-arm Farmer’s Carry (right) 70/53#
• 30 sec L-sit
• 100 m One-arm Farmer’s Carry (left) 70/53#
• 30 sec L-sit
Conditioning
10 rounds for time:
• 20 Double Unders
• 3 Power Cleans 185/125#