Warmup
2 rounds:
• 30 sec Pigeon Pose Hold Right
• 30 sec Pigeon Pose Hold Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)
3 rounds:
• 30 Double Unders
• 10 Dumbbell Thruster 25/15# x2
Strength
Clean & Jerk
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Front Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Core
21 – 15 – 9 reps:
• V Ups
• Evil Wheels
Conditioning
For time:
• 60 cal Row
• 10 Clean & Jerk 135/95#
• 40 cal Row
• 10 Clean & Jerk 135/95#
• 20 cal Row
• 10 Clean & Jerk 135/95#