Warm-up
• 400 m Run
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
Clean & Jerk
• 5 reps at 65%, 3 reps at 75% & 1+ reps at 85% of 1RM
Front Squat
• 5 reps at 65%, 3 reps at 75% & 1+ reps at 85% of 1RM
Conditioning
10 min AMRAP:
• 10 Right-arm Dumbbell Power Snatch 40/25#
• 30 Double Unders
• 10 Left-arm Dumbbell Power Snatch 40/25#
• 30 Double Unders