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
