Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Clean & Jerk (5-3-1)
5 reps at 70%, 3 reps at 75%, and 1 rep at 80% of 90% of your 1 rep max.
Front Squat (5-3-1)
5 reps at 70%, 3 reps at 75%, and 1 rep at 80% of 90% of your 1 rep max.
Conditioning
5 rounds for time:
• 10 Push-ups
• 10 Squat Cleans 115/75#
• 50 Double Unders