Warm-up
• 400 m Run
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Strength
Clean & Jerk
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM
Clean Grip Pulls
• 3 sets: 3 reps AHAP
Core
Partition reps how you like:
• 50 GHD Hip Extensions
• 50 GHD Sit-ups
Conditioning
7 min AMRAP:
• 7 Handstand Push-ups
• 7 Power Cleans 135/95#