Warm-up
• 400 m Run
3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Clean & Jerk (Test for 1RM)
• 1 rep at 65% of 1RM
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Conditioning
3 rounds for time:
• 10 Chest-to-bar Pull-ups
• 10 Power Cleans 135/95#
• 10 Chest-to-bar Pull-ups
• 10 Shoulder-to-Overhead 135/95#