PJ.com 200113
Warm-up
• 300 m Row

3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats

3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Strength
Clean & Jerk
• 5-3-1 reps, work up to 85% (52,5-60-65kg) of 1RM 52.5x5-60x3-65x2

Front Squats
• 5-3-1 reps, work up to 85% (57,5-67,5-75kg) of 1RM 60x5-67.5×3-75×2

Core
For time: 5.10
• 100 (AbMat Sit-ups) vanliga sit-ups

Conditioning
21-15-9 reps for time: 11.27
• Clusters (42.5kg) 35kg
• Chest-to-bar Pull-ups