Warm Up
Row or Bike 3 minutes
Then 2 Rounds of:
- Squat to Stand x 5
- Prisoner Good Morning x 5
- Hi/Lo Plank 30 seconds
Then 2 Rounds of:
- Elbow Rotation x 5 per
- Hang Power Clean x 5
- Front Squat x 5
- Push Press x 5
Workout of the Day
Performance
A. Clean & Jerk
- Take 15-20 minutes to build to a “heavy” single
B. Complete as many rounds and reps as possible in 12 minutes of:
- Ground to Overhead x 5 (135/95lbs)
- Bar Facing Burpee x 10
- Run 150m
GPP
A. 4 Sets
- A1: Deadlift x 4-6 @ 30X1 – Rest 60 seconds
- A2: SA Press x 6-8 per @ 21X1 – Rest 60 seconds
- A3: Double KB Front Racked Wall Sit x 20-30 seconds – Rest 90 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
- Alt DB Snatch x 10 (50/35lbs)
- Burpee over the DB x 10
- Run 150m
