Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds
- Inchworms x 5
- Good Mornings x 10
- Pull Ups x 5 Or Ring Rows x 5
Workout of the Day
A. 4 Sets
- A1: Segmented Clean Deadlift x 3 – Rest 60 seconds
- A2: Double Unders x max reps in 30 seconds – Rest 90 seconds
– For A1: Pause 3 seconds at the following positons – 1″ off the floor, above the knee, and pockets
B.
Complete as many rounds and reps as possible in 10 minutes of:
- Power Clean x 3 @ 70% of 1RM
- Pull Ups x 6
- Wallball x 9 (20/14)
