Warmup
• 300 m Row
• 20 Jumping Jacks
3 Rounds w/ empty barbell of:
• 5 Deadlifts
• 5 Hang Power Cleans
• 5 Front Squats
• 5 Push Jerks
Strength
Front Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Clean & Jerk
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Core
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
• Hanging Knee to Elbow
• DB Overhead Sit-up 20/10#
Conditioning
4 rounds for time:
• 15 Dumbbell Thrusters 30/20#
• 15 Ball Slams 40/30#
• 15 Burpees
Cash Out: 400 m Run