Warm-up
• 200 Single Unders
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
• 30 sec Squat Hold
2 rounds:
• 10 Jumping Jacks
• 10 m Walking Lunges
• 10 Mountain Climbers
Strength
Clean & Jerk
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
3-Position Clean (upper thigh, below knee, floor)
• 2 at 50% of 1RM Clean
• 2 at 55% of 1RM Clean
• 2 at 60% of 1RM Clean
• 2 at 65% of 1RM Clean
Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
15 min AMRAP:
• 50 Thrusters 75/55#
• 50 Pull-ups
• 50 Sumo Deadlift High Pulls 75/55#
• 50 Box Jumps 24/20”