Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Clean Grip RDL x 5 (45/35)
- Hang Power Clean x 5
- Front Squat x 5
- Press x 5
Workout of the Day
A. 5 Sets
- A1: Hang Clean x 1.1.1 – Rest 5-10 seconds between singles
- A2: Tall Box Jump x 1.1.1 – Rest 2-3 seconds between jumps – Rest 2 minutes
B.
Push Jerk – 10 minutes to build to a “heavy” triple.
C.
In teams of 2, partners alternate movements to complete as many rounds and reps as possible in 12 minutes of:
- Deadlift x 8 @ 50-60% of 1RM
- Push Up x 10
- Row 12 Cals