WARM-UP
WORKOUT
3 ROUNDS
RD1
100 METER RUN (EASY PACE)
10 PUSH-UPS
RD2
100 METER RUN (MODERATE PACE)
5-10 PIKE PUSH-UPS
RD3
100 METER RUN (MODERATE PACE)
5 KICK UPS ON THE WALL + NEGATIVES
RD4
100 METER RUN (FAST PACE)
5-10 HSPU’S
:30 ROW
INTO…
5 MINUTES CLEAN & JERK PROGRESSIONS
STRENGTH
EMOM X 6 MINUTES
3 CLEAN & JERK (BUILD TO WEIGHT HEAVIER THEN WORKOUT WEIGHT)
PARTNER
AMRAP X 20 MINUTES
3-6-9-12-15…ETC.
HANDSTAND PUSH-UPS
CLEAN AND JERKS (135/95)(115/75)(95/65)
200 METER TEAM RUN
*PARTNER 1 PERFORMS THE ENTIRE ROUND OF THERE. ONCE P1 IS DONE P2 COMPLETES THE SAME AND COLLECTIVELY GOES FOR THE 200 METER RUN.
AB CHALLENGE 2 MIN -2 RNDS
:30 SIT-THRUS
:30 CROSSBODY MNT CLIMBERS
