4.21.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • Clean Grip RDL x 5 (45/35)
  • Hang Power Clean x 5
  • Front Squat x 5
  • Press x 5

Workout of the Day

A. 5 Sets

  • A1: Hang Clean x 1.1.1 – Rest 5-10 seconds between singles
  • A2: 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
  • Push Up x 10
  • Row 12 Cals

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