8.13.2015

Warm Up

Run or Row 250m

Dynamic Drills

2 Rounds

  • Inchworm x 5
  • Squat to Stand x 10
  • Good Morning x 10

Workout of the Day

A. 5 Sets

  • 3 Position Clean – (mid thigh, above the knee, below the knee)

B.

Every 2 minutes, for 10 minutes (5 Sets):

  • Split Jerk x 2

-Hold the receiving position for 2 seconds before recovering the feet from the split.

C. For time:

  • Run 800m
  • Pull Up x 30
  • Wallball x 30 (20/14)
  • Box Jump Over x 30 (24/20)
  • Row 500m

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