Warmup
3 rounds:
• 100 m Row
• 12 Box Jumps 20”
• 14 Lunges
Strength
Deadlift
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Clean Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM
Snatch Grip Pulls
• 3 reps @85% of 1RM
• 3 reps @95% of 1RM
Core
5 min EMOM:
• 10 Toes-to-bar
• 10 Hollow Rocks
Conditioning
5 rounds for max reps:
• 30 sec Deadlifts 205/135#
• 30 sec Rest
• 30 sec Lateral Bar Hops
• 30 sec Rest
• 30 sec AirBike / Row calories
• 30 sec Rest