Warm-up
• 400 m Run
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 20 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
Strength
Clean & Jerk (3×5)
3 sets of 5 reps: 65%, 70%, 75% of 90% of your 1 rep max.
Front Squat (3×5)
3 sets of 5 reps: 65%, 70%, 75% of 90% of your 1 rep max.
Conditioning
5 rounds for max reps:
• 1 min Row (calories)
• 1 min Toes-to-Bar
• 1 min Wall Balls 20/14#
• 1 min Rest