Warmup
• 10 cal Air-Bike / Row
• 10 m High Kicks
• 10 m High Knees
3 Rounds of:
• 10 PVC Good Mornings
• 10 PVC Side Twists
• 10 PVC Deadlifts
• 10 PVC Passthroughs
Strength
Deadlift
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Clean Grip Pulls
• 3 reps @85% of Clean 1RM
• 3 reps @95% of Clean 1RM
Snatch Grip Pulls
• 3 reps @85% of Snatch 1RM
• 3 reps @95% of Snatch 1RM
Core
3 Rounds of:
• 20 steps Plank Walk
• 10 Evil Wheels
Conditioning
20 min AMRAP:
• 20 m Handstand Walk
• 20 Pull-ups
• 20 Kettlebell Swings 53/35#
• 20 cal Row