WARMUP
AMRAP X 8 MIN
1:00 Cardio Choice
10/10 Leg Swings
10 Tib + Calf Raises
10 Cossack Squats
5 Tempo Strict Press
40 Single Unders*
10 Alt. Step Ups**
SKILL
3 SETS*
2 Power Clean
+
2 Front Squat
+
2 Shoulder to Overhead
-Rest As Needed b/t Sets-
*Use an empty barbell or very Light Weight. This is a primer for tomorrow’s 1-Rep Clean & Jerk.
(No Measure)
WORKOUT
3 ROUNDS FOR QUALITY
60/40cal Bike*
15 Slow Empty Barbell Bent Over Rows**
30 Lateral Alt. Box Step-Overs (20)
Jump Rope Option (Athlete Choice)***
:45/:45 Side Plank Hold
*sub 80/60cal Row
**:01 Pause at the Top and Bottom of Each Rep
***30 Crossover Singles, 60 Double Unders, or 90 Single Unders
(No Measure)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll
-Rest as Needed b/t Sets-
(No Measure)