WARM-UP
AMRAP X 10 MINUTES
100 METER JOG
15 BANDED GOOD MORNINGS
8 PUSH-UPS W/ROTATION
:20 HOLLOW HOLD
INTO…
5 MINUTES DYNAMIC MOBILITY FOR LATS, T-SPINE, HIP FLEXOR AND FOREARMS (COACHES PREFERENCE).
WORKOUT PREP
5 MINUTES POINTS OF PERFORMANCE FOR THE DB HANG CLEAN AND JERK.
INTO…
5 MINUTE TO WORK UP TO WORKOUT WEIGHT FOR THE HANG CLEAN AND JERK.
WORKOUT
5 ROUNDS FOR TIME
ROW/SKI 800 METERS/BIKE 1600 METERS
30 SINGLE DB HANG CLEAN AND JERK(50/35)(35/20)( SPLIT REPS UP EVENLY)
30 PUSH-UPS
