Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Scap Pull Up x 10
- T Push Up x 10
- Wall Walk x 2
Workout of the Day
A. 3 Sets
- A1: HSPU x 6-10 (Strict if possible) – Rest 45-60 seconds
- A2: Hollow Rocks x 30 seconds – Rest 45-60 seconds
B. 6 Sets
- 1 Power Clean + 2 Split Jerks
-Hold the receiving position in the split for 1 to 2 seconds for each jerk before recovering the feet.
C.
Complete as many rounds and reps as possible in 9 minutes of an ascending ladder of:
- Clean & Jerk (135/95) x 3
- TTB x 3
-Add 3 reps to each movement after each completed rounds. 3,6,9,12,15…….
