Warm-up
4 rounds:
• 25 Double Unders
• 5 Dumbbell Thrusters 20/10#
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Clean & Jerk
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Shoulder Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Conditioning
5 rounds for time:
• 9 Shoulder-to-Overhead 115/75#
• 12 Chest-to-bar Pull-ups
• 15 Burpees