Warm Up
Row 3 minutes (No Straps)
Then 2 Rounds of:
- Squat to Stand x 5
- Prisoner Good Morning x 5
- Box Jump/Step Down x 5
Then 2 Rounds of:
- RDL x 5 (45/35lbs)
- Hang Power Clean x 5
- Front Squat x 5
- Press x 5
- Push Press x 5
Workout of the Day
A. 4 Sets
- A1: 3 Position Hang Power Clean (Pockets, Mid Thigh, Below the Knee) – Rest 60 seconds
- A2: Double Under x max reps in 30 seconds
Rest 2 minutes between sets.
B. 4 Sets
- B1: Push Press x 3-4
- B2: “Tall” Box Jump x 1.1.1 – Reset and Rest 2 to 3 seconds between jumps.
Rest 2 minutes between sets.
C. In teams of 2, complete the following:
- Run 800m (together) w/ Medball (20/14lbs)
- Ground to Overhead x 40 (135/95lbs)
- Run 800m w/ Medball
