12.18.2014

 In Workout of the Day

Warm Up

Run or Row 250m

Dynamic Drills

Then

  • Squat to Stand x 10
  • Good Morning x 10
  • Bear Crawl x 1 length

Clean & Jerk instruction as a group

Workout of the Day

A. 5 Sets

  • A1: Clean & Jerk – Hold the receiving position in the split for 2-3 seconds before recovering the feet.
  • A2: FLR on Rings x 30-45 seconds – Rest 60 seconds

B. 

In teams of 2, partners will alternate movements to complete as many rounds and reps as possible in 12 minutes of:

  • Deadlift x 7 @ 50-60% of 1RM
  • HSPU x 7 OR HR Push Ups x 12
  • Run 250m

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