Warmup
• 200 m Run
• 10 m Butt Kicks
• 10 m High Knee Skips
• 10 m Side Shuffle Left
• 10 m Side Shuffle Right
• 20 m Backwards Run
Core
6 Rounds of:
• :20 Hollow Body Rock
• :10 Rest
• :20 Lying Leg Raises
• :10 Rest
Strength
Front Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Clean & Jerk
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Conditioning
12 min alternating EMOM:
• Even min: Max cal Air-Bike
• Odd min: 5 Power Cleans 135/95#