7.23.2015

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.

 

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