WARM-UP
200 METER JOG
INTO…
2 ROUNDS
16 ALT. COSSACK SQUATS
8 SCAPULA PUSH-UPS
4 BROAD JUMPS
INTO…
3 MINUTES DYNAMIC MOBILITY FOR T-SPINE
STRENGTH
10 MINUTES TO BUILD TO A HEAVY SQUAT CLEAN & JERK
WORKOUT
PARTNER WORKOUT
TEAMS OF 2
FOR TIME
800 METER RUN
40 CLEAN AND JERKS (135/95)(95/65)
100 AB-MAT SIT-UPS
40 CLEAN AND JERKS
800 METER RUN
*ATHLETES SPLIT REPS UP EVENLY ON THE C&J AND THE AB-MAT SIT-UPS.
**ATHLETES RUN TOGETHER.
