Warm Up
Jumprope 3 minutes
Dynamic Drills
Front Rack Mobility
Then
- Box Jump/Step Down x 5
- KBS x 10
- Scap Pull Up x 10
Workout of the Day
A. 4 Sets
- A1: Power Clean & Jerk x 2.2.2 – Rest 10 seconds between Touch and Go doubles
- A2: Double Under x max reps in 30 seconds
- A3: Toes to Bar x 8-10 – Rest 2 minutes between sets.
B.
In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
- Burpee x 5
- Wallball x 10 (20/14)
- KBS x 15 (53/35)
