Warm-up
• Reverse Tabata Air Bike
• 20 PVC Passthroughs
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold 53/35#
3 rounds:
• 10 m Duck Walk
• 10 Jumping Jacks
Strength
Clean & Jerk
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Shoulder Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Accessory
12-10-8-6 reps:
• Standing Alternating Dumbbell Press
• Kettlebell Sumo High Pull
12-10-8-6 reps:
• Dumbbell Shrug
• Seated Bent-Over Rear Delt Raise
Conditioning
For time:
• 30-25-20-15-10 Thrusters 75/55#
• 60-50-40-30-20 Double Unders