Warm-up
• 300 m Row
• 15 Walking Lunges
• 15 Jumping Jacks
• 15 PVC Passthroughs
• 15 Dumbbell Thrusters 20/10#x2
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
Core
• Tabata Hollow Body Hold
Conditioning
For time:
• 21 Thrusters 95/65#
• 42 Double Unders
• 15 Thrusters 95/65#
• 30 Double Unders
• 9 Thrusters 95/65#
• 18 Double Unders