Warm-up
• 300 m Row
2 rounds:
• 10 Cossack Side Lunges /side
• 10 Jumping Air Squats
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
Strength
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Conditioning
5 rounds for time:
• 50 Double Unders
• 15 Toes-to-Bar
• 5 Power Snatches 135/95#
• 1 min Rest