Warm-up
2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
Strength
Clean & Jerk
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Core
3 rounds:
• 5 V Ups
• 10 Russian KB Swings 70/53#
Conditioning
For time:
• 15 Bar Muscle-ups
• 30 Squat Cleans 135/95#
• 15 Bar Muscle-ups
At the top of every minute:
• 5 Handstand Push-ups
Start with Bar MUs. At 1 min, perform 5 HSPU, then continue where you left off. Perform 5 HSPU every min until workout is complete. 20 min time cap.