WARM UP

Dynamic Warmup
or
Inch worm w/ Push up
Frankenstein Kicks
Samson Stretch
Burpee Broad Jump
Banded Good Mornings

PREPARATION

2 Sets of:
3 Deadlifts
3 Power Cleans
3 Jerks
3 Power Clean + Jerks
Add weight then repeat for one more set

STRENGTH

Speed Banded Deadlift
10 x 2 @55%, every 60s.

10 X 2

Seated Box Jumps
4 x 3 Rest 60 seconds

CONDITIONING

Rowing Grace
3 RFT:
500 Meter Row
10 Clean and Jerks (135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
12:00 Cap

Legends Option:
3 RFT:
Row 500m
15 DB Thrusters
Alternate Scaling Options:
Sub 400 meter run for 500 meter row


EXTRA WORK

Sledpull x 400 meters @1/2 BW
or
Romanian Deadlifts: 4 x 10.

COOL DOWN

-Lax Ball to trap/scap and shoulder 60 secs each area
-Foam Roll Quads 60 seconds each side

Pin It on Pinterest

Share This