Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Strength
Clean & Jerk
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Shoulder Press
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Accessory
12-10-8-6 reps:
• Alternating Kettlebell Press
• Kettlebell Sumo High Pull
Conditioning
For time:
• 10 Power Cleans 135/95#
• 25 Toes-to-bar
• 50 Double Unders
• 75 Wall Balls 20/14#
• 50 Double Unders
• 25 Toes-to-bar
• 10 Power Cleans 135/95#