Warm-up: Group Dynamic
- Sumo Inchworm Push Ups -5-4-3-2-1 Reps
- PVC Pass Through – 10 SLOW Reps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Strength: Jerk (17 Minutes)
- Establish a heavy single split or push jerk
*Focus on your technique as you warm up and build
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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)
- 1 Wall Walk
- 3 Power Cleans (105/75)
- 5 Burpees Over Bar
*Pick up where you leave off after rest period
*Score is total # of rounds + reps accumulated across all 4 intervals
*Wall Walk scaling options:
- Shorten distance to the wall
- Plyo Box Wall Walk (1 Rep)
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Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF)
- 1 Wall Walk
- 5 Russian KB Swings (24K/16K)
- 5 Burpees Over KB
*Pick up where you leave off after rest period
*Score is total # of rounds + reps accumulated across all 4 intervals
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Core: 5 Rounds
- 15 GHD Sit ups
- 15 GHD Back Extensions
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