Warm-up
• 400 m Run
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Deload session: lightweight, concentrate on form.
Conditioning
5 rounds for time:
• 5 Deadlifts 225/155#
• 10 Dumbbell Thrusters 35/25#
• 15 Toes-to-bar