Warm Up
Row or Bike 20/15 Cals
Then, 2 Rounds:
- Hang Clean x 5 (Barbell or PVC)
- Push Jerk x 5
- Lateral Box Step Up x 5/per
Workout of the Day
A. 5 Sets:
- Hang Clean x 1.1.1 – Rest 5-10 seconds between singles
- Tall Box Jump x 1.1.1 – Rest 2-3 seconds between jumps – Rest 2 minutes
B. Push Jerk – 10 minutes to build to a “heavy” triple
C. In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- Deadlift x 8 @ 50-60% of 1RM
- Lateral Burpee Over the Bar x 10
- Row or Assault Bike 12 Cals
GPP
A. 4 Sets:
- SA RKBS x 8 – Left + SA KB Front Rack Squat x 6 – Left + SA KB Push Press x 4 – Left
Rest 15 seconds
- SA RKBS x 8 – Right + SA KB Front Rack Squat x 6 – Right + SA KB Push Press x 4 – Right
Rest 15 seconds
- Burpee Broad Jump x 1.1.1
Rest 2 minutes between sets
