Warm Up
Row or Ski 90 seconds (:30 easy, :30 moderate, :30 hard)
Then, 1 Round: (PVC Only)
- Good morning x 10
- Dislocate x 10
- Alternating Elbow Rotations x 10
- Power Clean x 10
- Front Squat x 10
- Clean x 10
Workout of the Day
A. 6 Sets:
- Power Clean + Clean – Rest 90 seconds
B. 6 Sets:
- Split Jerk x 2 – Rest 90 seconds
*Hold the receiving position in the split for 1-2 seconds before recovering.
C. In teams of 2:
- Farmers Carry x 400m (Heavy) – switch as needed
Then, alternate full rounds to complete 5 each of:
- Deadlift x 5 (Moderate)
- Lateral Burpee Over the Bar x 10
