5.5.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • Squat to Stand x 10
  • Good Morning x 10
  • T Push Up x 10

Workout of the Day

A. 6 Sets

  • Power Clean + Clean – Rest 90 seconds

-work sets should start at 70-80% of 1RM Power Clean

B. 6 Sets

  • Split Jerk x 2 – Rest 90 seconds

– hold the receiving position in the split for 1-2 seconds before recovering.

C. In teams of 2, work together to complete the following:

  • Farmers Carry x 400m (Heavy) – switch as needed

Then, alternate full rounds to complete 5 each of:

  • Deadlift x 5 @ 60-70% of 1RM
  • Burpee over the bar x 10

–  record your team’s time and the load used for the carry.

Leave a Comment

Your email address will not be published.