Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
Strength
Every 90 sec for 12 min:
• 1 Power Clean
• 1 Push Jerk
• 1 Hang Squat Clean
• 1 Split Jerk
Perform the complex in 90 seconds, for 8 rounds. Increase weight to finish heavy.
Conditioning
12 min AMRAP:
• 1 Power Clean 185/125#
• 1 Handstand Push-up
• 1 Toes-to-bar
• 2 Power Cleans 185/125#
• 2 Handstand Push-ups
• 2 Toes-to-bar
… continue pattern until time.