Warm-up
• 300 m Row
3 rounds:
• 7 Jumping Jacks
• 7 Jumping Lunges
• 7 Barbell Thrusters 45/35#
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
Strength
Jerk (behind the neck)
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 3 reps at 90% of 1RM
Clean
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
Core
5 rounds:
• 5 Strict Toes-to-bar
• 10 Good Mornings 45/35#
Conditioning
For time:
• 3-6-9-6-3 Bar Muscle-ups
• 6-12-18-12-6 Push Jerks 115/85#