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.
