Warm-up
• 400 m Run
3 rounds:
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
5 min EMOM:
• 1 Clean & Jerk
5 min EMOM:
• 1 Power Clean
• 2 Front Squats
Increase weight to finish heavy.
Conditioning
For time:
• 45 Pull-ups
Then 21-15-9 reps:
• Burpee Box Jumps 24/20”
• Kettlebell Swings 70/53#
Then:
• 45 Pull-ups