Warm Up
Row 250m
Then 2 Rounds of:
- Squat to Stand x 5
- Dislocate x 10
- Jerk Grip OH Walking Lunge x 1 length
Workout of the Day
A. 5 Sets
- Split Jerk x 1.1.1 – Reset and Rest 3-5 second between singles – Rest 2 minutes between sets.
B. 5 Sets
- Hang Clean (Mid Thigh) + Clean – Rest 2 minutes between
C. Complete as many rounds and reps as possible in 8 minutes of:
- Deadlift x 3
- Hang Power Clean x 2
- Shoulder to Overhead x 1
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)