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
