Warm-up
2 rounds:
• 100 Single Unders
• 10 Air Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
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
Conditioning
4 rounds for max distance:
• 1 min: 5 Snatch 135/95#
• 1 min: Max Row (meters)
• 1 min: 5 Clean & Jerk 135/95#
• 1 min: Max Row (meters)
This workout is 16 min (four 4-min rounds). In the first min, complete 5 snatches (any way) and then rest in the remaining time. In the second min, row for max meters. Third min, 5 c&j (any way) and then rest in the remaining time. Forth min, row for max meters. Repeat for a total of 4 rounds. Score is total meters rowed.