Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 PVC Passthroughs
• 10 Dumbbell Push Press 25/15#
3 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 53/35#
• 30 sec Standing Toe Touch Hold
Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM
Clean Grip Pulls
• 5 reps at 95% of 1RM Clean
• 5 reps at 100% of 1RM Clean
Core
3 rounds:
• 10 Evil Wheels
• 15 GHD Sit-ups
Conditioning
40-30-20-10 reps for time:
• Row (calories)
• Kettlebell Swings 53/35#