Warm-up
• 400 m Run
3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 Walking Lunges 20/10#
• 10 Dumbbell Thrusters 20/10#
Strength
Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 96% of 1RM
Core
3 rounds:
• 10 MedBall Russian Twists 20/14#
• 10 Deadlifts BW
Conditioning
15 min AMRAP:
• 3 Power Cleans 135/95#
• 3 Front Squats 135/95#
• 3 Push Jerks 135/95#
• 300 m Row