Warm-up
• 400 m Run
3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Walking Lunges 20/10#
• 10 Dumbbell Thrusters 20/10#
Strength
Clean
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
Clean Grip Pulls
• 3 reps at 95% of 1RM Clean
• 3 reps at 105% of 1RM Clean
Core
2 rounds:
• 25 Bench Knee Raises
• 25 GHD Sit-ups
Conditioning
5 rounds for time:
• 10 Thrusters 115/85#
• 10 Box Jumps 24/20”