Warmup
• 20 cal Air Bike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
• 10 Air Squats w/ 3 sec bottom hold
• 10 Jumping Lunges
• 10 PVC Around the Worlds
Strength
Front Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Clean & Jerk
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Core
6 rounds of:
• 20 sec Mountain Climbers
• 10 sec Rest
• 20 sec Plank
• 10 sec Rest
Conditioning
2 rounds for time:
• 10 Shoulder-to-Overhead 115/75#
• 200 m Run
• 10 Shoulder-to-Overhead 115/75#
• 200 m Run
• 10 Toes-to-bar
• 200 m Run
• 10 Toes-to-bar
• 200 m Run