Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds
- Squat to Stand x 5
- Box Jump/Step Down x 5
- Scap Push Up x 5
Power Clean & Jerk Instruction
Workout of the Day
A. 4 Sets
- A1: Power Clean & Jerk x 1.1.1 – Rest 10 seconds between reps.
- A2: Double Under x max reps in 30 seconds – Rest 90 seconds
B. 3 Sets
- 60 Seconds – Row for Calories
- 30 Seconds – Rest
- 60 Seconds – Ground to Overhead (115/75)
- 30 Seconds – Rest
- 60 Seconds – No Push Up Burpee Box Jump (20″)
- 30 Seconds – Rest
