11.17.2016

Warm Up

Row 300m

Dynamic Drills

Then 2 Rounds of:

  • RDL x 5
  • Hang Power Clean x 5
  • Front Squat x 5
  • Push Press x 5
  • Push Jerk x 5
  • Rest 30 seconds

Workout of the Day

A. 3 Sets

  • “Tall”Box Jump x 1.1.1 – Rest 2-3 seconds between jumps and 90 seconds between sets.

B. Clean & Jerk – Take 15 minutes to establish a 1RM

C. “Grace”

Complete 30 reps of Clean & Jerk for time (135/95)

D. (Optional)

  • Alt TGU x 20 – smooth & steady

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