Wed, Jun 3, 2015

Warm-up
• Tabata Row

3 rounds of:
• 10 sec High Knees (in place)
• 10 sec Butt Kicks (in place)
• 10 Squat Jumps

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
Clean
• 3 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 2 reps @ 85% of 1RM
• 1 rep @ 90% of 1RM

Clean Grip Pulls
• 3 reps @ 95% of 1RM Clean
• 3 reps @ 105% of 1RM Clean

Jerk
• 3 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 2 reps @ 85% of 1RM
• 1 rep @ 90% of 1RM

Core
3 rounds of:
• 7 Diamond / Narrow Push-Ups
• 15 sec Narrow Push-Up Hold at Top

Keep the hollow body position for push-ups and the hold.

Conditioning
8 min AMRAP:
• 2 Strict Handstand Push-ups
• 4 Power Cleans 135/95#
• 8 Kettlebell Swings 70/53#