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2 Rounds:
Bike or Row 4xs:
–:20sec ON
–:10sec OFF
1 Round:
–5 Inchworm + Push Up
–10 Alternating Single Leg Low Box Step Up
–20 Banded Good Morning or 10-15 Kettlebell Deadlift
–15 Band Pull Aparts
–:30sec Plank Hold (on elbows)
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5-10 Muscle Clean
–5-10 Strict Press
Box Jump Specific Warm-Up 1x:
–5 Box Jump (step down)
Specific Clean & Jerk Barbell Warm Up #1 1x:
–3 Hang Power Clean
–3 Push Press
–3 Power Clean
–3 Push Jerk
Specific Clean & Jerk Barbell Warm Up #2 1x:
–3 Clean & Jerk (resetting the barbell on the shoulders before the jerk)
–3 Clean & Jerk (going right into the jerk from the clean)
3 Rounds:
20 Box Jump (24/20)
10 Clean and Jerk (135/95)
Goal: Sub 8 min
3 Rounds Scaled Version:
20 Box Jump OR Step Over (20/14)
10 Clean and Jerk (60-65% 1RM)
Goal: Sub 8 min
3 Rounds Minimal Gear Version:
20 Box Jump (24/20)
10 DB Clean and Jerk (60’s/40’s)
Goal: Sub 8 min
3 Rounds Bodyweight Version:
20 Burpee Broad Jump
30 Squat Jumps
3 Rounds For Quality:
10 Barbell Good Morning + :05sec hold at top of each rep
:20sec Bent Knee Hollow Hold
10 Scap Push Up or Band Pull Apart + :05sec hold at the end of each rep
