WARM-UP
100 METER RUN
5/5 SPLIT SQUATS
10 BB STRICT PRESS
10 SCAP PULL-UPS
INTO…
10/10 BANDED SIDE STEPS
5 BB STRICT PRESS + 5 BB PUSH PRESS
5/5 JUMPING SPLIT SQUATS
5 KIP SWINGS
INTO…
3 MINUTES POINTS OF PERFORMANCE FOR THE SPLIT SQUAT
STRENGTH
SPLIT JERK
5X3 (80%)*
*BASED OFF 1 REP HEAVY CLEAN & JERK. STAY AT 80% ACROSS ALL SETS.
WORKOUT
ON A 15:00 RUNNING CLOCK…
600 METER RUN
40 PULL-UPS
400 METER RUN
30 PULL-UPS
200 METER RUN
20 PULL-UPS
