Group Dynamic Warmup:
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Hang Clean and Jerks (ascending weights)
- 1 Wall Walk
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Workout: For Time
-into-
9 – 7 – 5
- Hang Clean and Jerks (115/85)
3 – 2 – 1
-Then-
-into-
5 – 7 – 9
- Hang Clean and Jerks (115/85)
1 – 2 – 3
*CRX: HC&J (155/105) (Same reps as RX)
*Wall Walk Scaling Options:
- Scale Reps or distance
- Plyo Box Wall Walks (6-4-2 / 2-4-6)
- High Plank Step Ups (12-9-6 / 6-9-12)
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Cardio Option: For Time
-into-
9 – 7 – 5
- DB Hang Clean and Jerks (50×2/35×2)
3 – 2 – 1
-Then-
-into-
5 – 7 – 9
- DB Hang Clean and Jerks (50×2/35×2)
1 – 2 – 3
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Core: 4 Rounds
- 30 Crossbody Mountain Climbers
- :30s Side Plank (per side)
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