WARM UP

CLEAN & JERK COMPLEX

5 sets on 3:00

1 X [3 hang power cleans + 3 front squats + 3 push jerks]

*Athletes must maintain the barbell for all 9 reps each round, build weight from set 1 to 5

“LEGO LAND”

4 Rounds for time, time cap: 20 mins

• 25-20-15-10 Burpee Over Rower
• 500/450m Row
• 75 double unders (Scaled 125 singles)

***Additional Work***

CARDIO INTERVALS

10 rounds for time, time cap: 18 mins

• 15/12 Cal Row
• 10-9-8-7-6-5-4-3-2-1 Shuttle Runs (1 shuttle run is 25ft down and 25 feet back, you must touch the floor with you hand and both feet beyond the 25ft mark each turn)

SKILL CONDITIONING

For Time

• 50 GHD SitUps
• 150ft Handstand walk
• 400m Run
• 150ft Handstand walk
• 50 GHD SitUps

PUMP SESH

5 Sets

• 15 Close grip bench press
• 12 Bulgarian split squats (each leg)
• 9 Seated Arnold Press