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2xs:
200m Jog
5 Inchworm + Push Up
10 Bootstrappers
5-10 Muscle Clean
5-10 Bent Over Row
5 Reverse Grip Press
5 Wall Squats
Clean BB Warm Up 1x:
3 High Hang Power Clean
3 Mid Thigh Hang Power Clean
3 Mid Shin Power Clean
3 Push Press
3 Push Jerk w/ :01 sec pause in landing position
Workout Prime 1x:
3 Clean & Jerk @ a light load
3 Clean & Jerk @ workout weight
100m Jog
10 Air Squats
3 Rounds
10 Clean and Jerk (155/105)
Run 200 meters
40 Air Squat
Goal: Sub 12 min
3 Rounds
10 Clean and Jerk (105/75)
Run 200 meters
30 Air Squat
Goal: Sub 12 min
3 Rounds
10 DB Clean and Jerk (65’s/45’s)
Run 200 meters
40 Air Squat
Goal: Sub 12 min
3 Rounds
10 Burpee + High Knee Tuck
Run 200 meters
40 Air Squat
Goal: Sub 12 min
3 Rounds for Quality
50 meter Farmers Carry (53’s/35’s)
7 1/4 Get Up (right) (53/35)
7 1/4 Get Up (left) (53/35)
Goal: Just get it done
Forward Fold
2-3min
Lying Thoracic Rotation
10ea Side
