Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
Strength
Clean & Jerk
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Shoulder Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Accessory
12-10-8 reps:
• Seated Barbell Military Press
• Side Lateral Raise
12-10-8 reps:
• Barbell Shrug
• Front Plate Raise
Conditioning
5 rounds for time:
• 20 Wall Balls 20/14#
• 10 Deadlifts 225/155#