Warm-up
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats
Strength
Clean & Jerk
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM
Front Squat w/ 3 sec pause in bottom
• 3 sets: 3 reps AHAP
Core
4 rounds:
• 30 sec Plank Hold
• 5 Dragon Flags
Conditioning
21-15-9 reps for time:
• Handstand Push-ups
• Toes-to-bar
• Deadlifts 225/155#