Warm Up
Row or Bike 2 minutes
Then, 2 Rounds:
- Dislocate x 5
- Good Morning x 5
- OHS x 5
- Box Jump Step Down x 5
Workout of the Day
A. 5 Sets:
- Push Press + Push Jerk + Split Jerk – Rest 2 minutes between sets.
B. 4 Sets:
- 3 Position Clean – High Hang (Pockets), Mid Thigh, and Floor – Rest 2 minutes betwen sets
C. Complete as many rounds and reps as possible in 10 minutes of:
- 1 Deadlift
- 1 Hang Power Clean
- 1 Front Squat
- 1 Shoulder to Overhead
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)
