Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds
- Squat to Stand x 5
- Good Morning x 10
- Box Jump/Step Down x 5
Workout of the Day
A. 5 Sets
- A1: Power Clean x 3.3 – Rest 10 seconds between triples
- A2: Pull Up x max reps in 20 seconds (CTB if possible)
- A3: FLR x 45-60 seconds – Rest 60 seconds
B.
In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
- Deadlift x 3 (115/75)
- Hang Power Clean x 5
- Shoulder to Overhead x 7
