Warmup
3 rounds of:
• 30 sec High Knees (in-place)
• 30 sec Butt Kicks (in-place)
• 30 sec Spidey Left Hold
• 30 sec Spidey Right Hold
• 10 DB Thrusters 25/15#
Strength
Front Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Clean & Jerk
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Core
• 50 sec Hollow Body Hold
• 50 sec Plank
• 40 sec Hollow Body Hold
• 40 sec Plank
• 30 sec Hollow Body Hold
• 30 sec Plank
• 20 sec Hollow Body Hold
• 20 sec Plank
• 10 sec Hollow Body Hold
• 10 sec Plank
Conditioning
For time:
• 1,000 m Row
Then 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps:
• Thruster 95/65#
• Pull-up