Warm-up
For time:
• 100 Double Unders
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Squat Hold
3 rounds:
• 10 Mountain Climbers
• 10 Air Squats
Strength
Clean & Jerk
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Front Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Conditioning
20 min AMRAP:
• 30 calorie Row
• 30 Wall Balls 20/14#
• 30 Chest-to-bar Pull-ups