Warm Up
1000 mt Row/5′ Practice Double Unders; Then,
3 Rounds Of:
10 Plate Ground to OH
10 OH Plate Lunges
30″ Plank
20 Back Extensions
Mobility & Skills
Clean Warm Up – 10′ Squat Test
A) For Time
100 Hang Power Clean #50/35
Bar may not be set down, rest load on thighs or in hip crease
Rest 5′
B) TABATA
8x(20:10) For max reps
Back squat #60% BW
Bar must stay on back throughout entire TABATA
Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
Mobility & Skills
Clean warm Up – Push Press – Front Squat
5 Rounds
50-40-30-20-10 reps of
Thruster #35/25
Double-Unders
Warm-up: kettlebells
50x Hand-to-hand swings (light weight)
40x Alternating floor press
30x Clean & jerk, switch hands each rep
20x Goblet squat
20x Halo
10x Armbars, 5 per side
Mobility & Skills
Squat Therapy – Rowing
Midline Stability & Core
3 Rounds Not For Time
15 Toe to bar
15 Hollow Rock
15 Sit Ups
“NED”
7 Rounds For Time
11 Back Squats (BW)
1,000 Meter Row
