Warm Up
Row 300m
Dynamic Drills
Then 2 Rounds of:
- RDL x 5
- Hang Power Clean x 5
- Front Squat x 5
- Push Press x 5
- Push Jerk x 5
- Rest 30 seconds
Workout of the Day
A. 3 Sets
- “Tall”Box Jump x 1.1.1 – Rest 2-3 seconds between jumps and 90 seconds between sets.
B. Clean & Jerk – Take 15 minutes to establish a 1RM
C. “Grace”
Complete 30 reps of Clean & Jerk for time (135/95)
D. (Optional)
- Alt TGU x 20 – smooth & steady
