Conditioning:

300m Run

20 Sit-up

10 Dumbbell Thrusters (50/35)

 

5 rounds for time

 

Strength:

Hang Power Clean*

5 @ 65%

4 @ 75%

3 @ 80%

2 @ 85%

2 @ 85%

2 @ 85%

 

For Quality

*Receiving the bar in the 4″ position

 

Flexibility/Mobility:

10 Sit-ups to Straddle

Right Side Straddle – 2:00

Left Side Straddle – 2:00

Middle Straddle – 2:00

 

 

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