WARM-UP
2 SETS
5 INCH WORMS + DOWNWARD DOG
10 DEADLIFTS
10 HIGH PULLS
10 ELBOW PUNCHES
INTO…
2 SETS
5 BROAD JUMPS
5 DYNAMIC PUSH-UPS*
5 MUSCLE CLEANS
5 STRICT PRESS
STRENGTH
ON A 16:00 RUNNING CLOCK
BUILD TO A HEAVY 2-REP POWER CLEAN + PUSH JERK
WORKOUT
EVERY :30 FOR 20 MINUTES
1 POWER CLEAN & JERK (185/125)(135/95)
*BEGINNERS SHOULD SCALE WEIGHT TO A MODERATE LOAD AND PERFORM 2-3 REPS ON THE MINUTE, RESTING AS NEEDED TO ENSURE PROPER MECHANICS.
(SCORE IS WEIGHT)
