Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Squat to Stand x 5
- Walking Lunge x 50ft
- Wall Walk x 2
Workout of the Day
A. 5 Sets
- Push Jerk x 1.1.1 – Reset and Rest 3-5 second between singles – Rest 2 minutes between sets.
B. 5 Sets
- 3 Postion Clean – High Hang (Pockets), Mid Thigh, and Below the Knee – Rest 2 minutes betwen sets
C. Complete as many rounds and reps as possible in 12 minutes of:
- Power Clean x 3 @ 75-80% of 1RM
- Burpee Box Jump Over x 6 (24/20″)
- HSPU x 9
