Warm Up
Row 250m
Then 2 Rounds of:
- Walking Lunge x 1 length
- Wall Walk x 1
- Squat to Stand x 5
Workout of the Day
A. 5 Sets
Split Jerk x 2 – Hold the receiving position in the split for 2 seconds before recovering. Rest 90 seconds between sets.
B. 5 Sets
- 3 Position Clean – Mid Thigh, Below the Knee, Floor – Rest 2 minutes between sets.
C. In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
- Burpee x 4
- Hang Power Clean x 3 (135/95)
- Front Squat x 2
- Shoulder to Overhead x 1
