Warm-up
• 400 m Run
3 rounds:
• 30 sec Samson Stretch Hold Right
• 30 sec Samson Stretch Hold Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
2 rounds:
• 10 Walking Lunges 20/10#
• 10 Dumbbell Thrusters 20/10#
Strength
3 Power Cleans + 1 Jerk (3×1)
3 sets of 1 complex; at 1) 60% 2) 70% 3) 80% of 90% of your 1 rep max PC&J.
Front Squats (3×3)
3 sets of 3 reps; at 1) 70% 2) 80% 3) 90% of 90% of your 1 rep max.
Conditioning
10 min AMRAP:
• 10 Deadlifts 225/155#
• 30 Wall Balls 20/14#
• 10 Handstand Push-ups