Warm-up
2 rounds:
• 10 cal Air Bike
• 10 Air Squats
• 10 Arm Circles
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Clean
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
Shrugs
• 5 reps at 95% of 1RM Clean
• 5 reps at 105% of 1RM Clean
3-Position Clean (upper thigh, below knee, floor)
• 3 reps at 60% of 1RM Clean
• 2 reps at 70% of 1RM Clean
• 1 rep at 80% of 1RM Clean
Core
5 rounds:
• 45 sec Forearm Plank
• 15 sec Rest
Conditioning
4 rounds for time:
• 400 m Run
• 12 Thrusters 95/65#
• 21 Push-ups