Warm Up
Run or Row 250m
Dynamic Drills
Front Rack Mobility
Then
- Box Jump/Step Down x 5
- Good Morning x 10 w/ PVC
- Russian KBS x 15
Workout of the Day
A. 4 Sets
- A1: Power Clean x 1.1.1.1 – Rest 5 seconds between reps
- A2: Box Jump x 5 @ 13X1 – Rest 30 seconds
- A3: FLR on Rings x 30-45 seconds – Rest 90 seconds
B.
In teams of 2 or 3, partners alternate whole rounds to complete 5 rounds each of:
- Hang Power Clean x 5 @ 60-70% of 1RM Power Clean
- Burpee over the bar x 7
- Run or Row 250m AFAP
