Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Strength
Find 1 Rep Max Clean & Jerk:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%
Rest 2 minutes between each set.
Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions
Conditioning
For time:
• 400 m Run
Then, 40-30-20-10 reps:
• Medicine Ball Cleans 20/14#
• Box Jump Overs 24/20”
Then:
• 400 m Run