2.23.2015

 In Workout of the Day

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Workout of the Day

A. 5 Sets

  • A1: Front Squat x 4-6 reps @ 20X1
  • A2: Pull Ups x max reps in 30 seconds – Rest 60 seconds
  • A3: FLR x 45-60 seconds – Rest 60 seconds

-Move directly from A1 to A2 minimizing transition time.

B. EMOM for 12 minutes:

  • Odd – Clean & Jerk x 3 (Full Clean)
  • Even – Burpee over the bar x 8

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