Warm-up
• 400 m Run
3 rounds of:
• 10 Air Squats
• 5 Hand-release Push-ups
2 rounds of:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
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
• 1 rep at 98% of 1RM
Bench Press
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
Core
4 rounds:
• 30 sec Hollow Body Hold
• 30 sec Leg Levers
Conditioning
3-6-9-12-15 reps for time:
• Thrusters 95/65#
• Pull-ups
Finish each round with:
• 300 m Row