Warm-up
• 400 m Run
3 rounds:
• 5 Candlesticks
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Clean
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 90% of 1RM
Clean Grip Pulls
• 3 reps at 95% of 1RM Clean
• 3 reps at 105% of 1RM Clean
Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#
Conditioning
21-15-9 reps for time:
• Deadlifts 225/155#
• Wall Balls 20/14#
• Row (calories)
• Handstand Push-ups