Warm-up
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Clean & Jerk (3×5)
5 reps at 40%, 5 reps at 45%, and 5 reps at 50% of your 1 rep max.
Front Squat (3×5)
5 reps at 40%, 5 reps at 45%, and 5 reps at 50% of your 1 rep max.
Deload session: lightweight, concentrate on form.
Conditioning
12 minute AMRAP:
• 30 Double Unders
• 20 Box Jump Overs 24/20”
• 10 Kettlebell Swings 70/53#