Warmup
• 300 m Row
• 30 Good Mornings (empty bar) 45/35#
• 30 Deadlifts (empty bar) 45/35#
• 15 Bent Over Rows (empty bar) 45/35#
• 15 Upright Rows (empty bar) 45/35#
Core
5 Rounds:
• :20 L-Sit Hold
• :20 Rest
• :20 Handstand Hold
• :20 Rest
Strength
Deadlift
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Clean Grip Pulls
• 3 reps @90% of Clean 1RM
• 1 rep @100% of Clean 1RM
Snatch Grip Pulls
• 3 reps @90% of Snatch 1RM
• 1 rep @100% of Snatch 1RM
Conditioning
For time:
• 400 m Run
• 40 Air Squats
• 400 m Run
• 30 Air Squats
• 400 m Run
• 20 Air Squats
• 400 m Run
• 10 Air Squats