Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
3 rounds:
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Clean & Jerk
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM
Core
20-15-10-5 reps:
• Bench Knee Raises
• Mountain Climbers
Conditioning
9 min AMRAP:
• 3 Dumbbell Thrusters 35/25#
• 3 Pull-ups
• 6 Dumbbell Thrusters 35/25#
• 6 Pull-ups
• 9 Dumbbell Thrusters 35/25#
• 9 Pull-ups
… continue pattern until time is up. Use two (2) dumbbells, one in each hand, for the thrusters.