Warm-up
• 400 m Run
3 rounds:
• 10 Walking Lunges
• 10 Mountain Climbers
3 rounds:
• 10 Barbell Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Clean & Jerk
• 5 sets: 1 rep AHAP
Shoulder Press
• 5 sets: 1 rep AHAP
Conditioning
21-18-15-12-9-6-3 reps for time:
• Dumbbell Burpee Hang Squat Clean 35/25#
• AbMat Sit-ups
The “Dumbbell Burpee Hang Squat Clean” is a burpee (no jump at the top) with two dumbbells in-hands followed by a hang squat clean.