Warm-up
• 20 cal Air Bike
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Goblet Squat Hold 53/35#
2 rounds:
• 5 Front-to-back Leg Swings /leg
• 5 Side-to-side Leg Swings /leg
• 5 PVC Around the World /side
• 10 PVC Thrusters
Strength
Clean & Jerk
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM
Front Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM
Conditioning
5 rounds for time:
• 21 Kettlebell Swings 53/35#
• 15 Chest-to-bar Pull-ups
• 9 calorie Row