Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
Core
3 rounds:
• 20 AbMat Sit-ups
• 10 GHD Hip Extensions
Conditioning
For time:
• 21 Hang Squat Snatches 95/65#
• 21 Toes-to-bar
• 15 Hang Squat Snatches 115/75#
• 15 Toes-to-bar
• 9 Hang Squat Snatches 135/85#
• 9 Toes-to-bar