Warm-up
• 400 m Run
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Air Squats
Strength
10 min E2MOM:
• 1 Power Clean
• 3 Front Squats
• 1 Clean & Jerk
Start with 60% of 90% of your 1 rep max of clean & jerk. Slightly increase weight to finish heavy.
Conditioning
For time:
• 60 cal Row
• 50 Toes-to-Bar
• 40 cal Row
• 30 Toes-to-Bar
• 20 cal Row
• 10 Toes-to-Bar