WARM-UP
2:00 CARDIO CHOICE
INTO…
1 ROUND (2:00 CAP)
20 PLATE HOPS*
10 PLATE GROUND TO OVERHEAD
10 ALT. COSSACK SQUATS
6 PUSH-UP TO TOE TAP**
INTO…
1 ROUND (2:00 CAP)
8 CLEAN DEADLIFTS
8 ELBOW PUNCHES
8 ALT LUNGES
8 UP-DOWN TO PLATE
INTO…
1 ROUND (200 CAP)
6 HANG MUSCLE CLEANS
6 STRICT PRESS
6 FRONT SQUATS
6 BURPEE TO PLATE
*WEIGHT SHOULD BE A 10LB, 15LB, OR 25 LBS PLATE
**ATHLETE WILL PERFORM PUSH-UP THEN REACH ONE ARM TO TAP OPPOSITE FOOT.
3-5 MINUTES POINTS OF PERFORMANCE FOR THE CLEAN AND JERK. COACHES CHOICE FOR POINTS OF PERFORMANCE.
STRENGTH
3 SETS
1 SQUAT CLEAN + JERK
*ALL WORKING SETS SHOULD BE HEAVY.
WORKOUT
FOR TIME (20 MIN CAP)
100 BURPEE TO TARGET*
*TARGET IS 6 INCHES ABOVE STANDING REACH. EVERY 1:00 BEGINNING AT 0:00 PERFORM 3 CLEAN & JERKS (135/95)(95/65)
(SCORE IS TIME)
