Warm Up
Run 250m
Then 2 Rounds of:
- Wall Sit 20 seconds
- Hang 20 seconds
Then 2 Rounds of:
- RDL x 5
- Hang Power Clean x 5
- Front Squat x 5
- Push Press x 5
- Split Jerk x 5
Workout of the Day
Performance
A. Hang Clean + Clean + Split Jerk
-Take 15-20 minutes to build to a “heavy” set.
B. For time:
- Run 400m
- 4 Rounds of Barbell Complex
- Run 400m
- 3 Rounds of Barbell Complex
- Run 400m
- 2 Rounds of Barbell Complex
- Run 400m
- 1 Round of Barbell Complex
-Today’s Barbell Complex is: 3 Hang Power Cleans + 2 Front Squats + 1 Shoulder to Overhead (135/95lbs)
GPP
A. 4 Sets
- A1: RDL x 6-8 @ 3011 – Rest 60 seconds
- A2: Half Kneeling SA KB Press x 6-8 per @ 2111 – Rest 60 seconds
- A3: Side Bridge 30 seconds per – Rest 60 seconds
B. 4 Rounds for time of:
- Plate Ground to Overhead x 7 (45/35lbs)
- Bear Hug Plate Squat x 7
- Plate Burpee x 7
