Warm Up
Jumprope 3 minutes
Dynamic Drills
Ankle, Hip, and Front Rack Mobility
Then 2 Rounds of:
- Scap Push Up x 5
- Goblet Squat x 5 @ 31X1
- Box Jump/Step Down x 5
Workout of the Day
A. 4 Sets
- A1: Front Squat x 6-8 @ 20X1 – Rest 60 seconds
- A2: L Sit x 20-30 seconds (accumulate if needed)- Rest 60 seconds
–
B. In teams of 2, partners alternate to complete 5 ascending ladders of 1 to 3 reps of the following complex:
- 1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead (135/95lbs)
- 2 Power Cleans + 2 Front Squats + 2 Shoulder to Overhead….
- 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead
–After completing the set of 3 reps, then you start back over at 1 and continue in this fashion for 5 rounds.
