Warmup
• 20 cal Air Bike
• 15 Jumping Jacks
• 10 Goblet Squats 53/35#
2 rounds of:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Wrist Stretch Palms Down Fingers Back
• 30 sec Wrist Stretch Palms Up Fingers Back
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
6 rounds:
• 30 sec Handstand Hold
• 20 Hollow Rocks
Conditioning
12 min AMRAP:
• 300 m Row
• 15 Front Squats 95/65#
• 10 Bar-facing Burpees