Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Workout of the Day
A. 5 Sets
- A1: Front Squat x 4-6 reps @ 20X1
- A2: Pull Ups x max reps in 30 seconds – Rest 60 seconds
- A3: FLR x 45-60 seconds – Rest 60 seconds
-Move directly from A1 to A2 minimizing transition time.
B. EMOM for 12 minutes:
- Odd – Clean & Jerk x 3 (Full Clean)
- Even – Burpee over the bar x 8
