Warm-up
• 400 m Run
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 6 Jumping Lunges
• 6 Air Squats
Strength
Clean & Jerk
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Shoulder Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Accessory
12-10-8-6 reps:
• Standing Dumbbell Press
• Front Dumbbell Raise
12-10-8-6 reps:
• Side Lateral Raise
• Upright Barbell Row
Conditioning
5 rounds for time:
• 10 cal Row
• 10 Dumbbell (2) Thrusters 35/20#
• 10 cal Row
• 10 Chest-to-bar Pull-ups