1.23.2020

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

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