Warm-up
• 300 m Row
3 rounds:
• 5 Candlesticks
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Clean & Jerk
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM
3-Position Clean (top down: upper thigh, below knee, floor)
• 3 sets: 3 reps AHAP
Core
3 rounds:
• 10 Barbell Hip Thrusts 95/65#
• 10 GHD Hip Extensions
Conditioning
“Fran”
21-15-9 reps for time:
• Thrusters 95/65#
• Pull-ups