A. Warm Up
20 air squats
20 alternating lunges
10 inch worms
10 burpees
A2. Activation
3 rounds
10 russian twists
10 plate OHS
10 plate ground to overhead
10 plate Front Squats (hold plate out in front with straight arms)
B. Strength
Back Squat
10 mins to build up to a heavy single
(weight should be about 5-10kg off your best single ever)
C. Conditioning
5 sets (restarting from the beginning each time)
3 min AMRAP
2 Power clean and jerk @ 45/30kg
2 Pull Ups
4
4
6
6…
Rest 1 min between AMRAPS.
D. Cool down