Warm-up
• 300 m Row
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band 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
3 rounds:
• 10 Hollow Rocks
• 10 Romanian Deadlifts 45/35#
Conditioning
For time:
10-8-6-4-2 reps:
• Handstand Push-ups
• Deadlifts 225/155#
Then, 10-8-6-4-2 reps:
• Handstand Push-ups
• Power Cleans 185/125#