WARM-UP
INTO…
2 SETS
200 METER RUN
5 BOX JUMPS
5 POWER CLEANS
5 STRICT PRESS
5 PUSH PRESS
5 PUSH JERK
*ALL WEIGHT EMPTY BARBELL
THEN…
8 MINUTES TO WARM UP TO WORKOUT WEIGHT.
WORKOUT PREP
1 SET (AT WORKOUT SPEED)
100 METER RUN
1 CLEAN AND JERK
1 BOX JUMP OVER
WORKOUT
AMRAP X 14 MINUTES
P1 RUNS 200 METERS
P2 AMRAPS
3 POWER CLEAN AND JERKS(135/95)
5 BOX JUMP OVERS
(SCORE IS ROUNDS + REPS)
POST WORKOUT STRENGTH
EMOM X 6 MINUTES
ROMANIAN DEADLIFT
3X10 (MODERATE WEIGHT FOR ALL THREE SETS)
