Warm-up
• 400 m Run
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 Air Squats
• 8 DB Push Press 30/20#
• 6 DB Front Squats 30/20#
Strength
Clean & Jerk
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM
Shoulder Press
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM
Conditioning
For time:
• 100 cal Row
• 100 Push Press 75/55#
• 100 GHD Sit-ups
Partition the reps as desired.