Warm Up
Row 300m
Dynamic Drills
Then 2 Rounds of:
- Squat to Stand x 5
- Good Morning x 5
- Box Jump/Step Down x 5
Workout of the Day
A. 4 Sets
- A1: Power Clean x 1.1.1.1 – Rest 5-10 seconds between
- A2: Tall Box Jump/Step Down x 1.1.1.1.1 – Rest 3 seconds between
- A3: FLR x 45-60 seconds – Rest 60 seconds
B. 3 Sets
Against a 2 minute clock:
- Deadlift x 5 @ 50-60% of 1RM
- Burpee over the bar x max reps in time remaining
Rest 2 minutes between and pick up where you left off. Score will be total number of Burpee over the bar.
