Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Strength
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Accessory
12-10-8 reps:
• Dumbbell Rear Delt Row
• Side Laterals to Front Raise
Conditioning
3 rounds for time:
• 10 Thrusters 135/95#
• 20 Wall Balls 20/14#
• 50 Double Unders