Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk, deload 5/5/5 @ 40/50/60% 1 RM WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, each side. Roll out more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees and butt kicks 10 Clean pulls, 10 hang power cleans, 10 front squats, 5 Split Jerks Strength: Clean + Jerk, deload 5/5/5 @ 40/50/60% 1 RM WOD: 3 Rounds 1000m row 30 KB Swings 30 Wtd Supermans Cooldown: 30 side V-ups, each side. Roll out more »
CONTINUE READINGWarmup: ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 front squats, 5 split jerks with bar or PVC Strength: Clean + Jerk, deload 5/5/5 @ 40/50/60% 1 RM WOD: Just working on the odd minutes complete: 100 Ball Slams 75 Wall ball sit-ups (20/14#) 50 Push Press (65/45#) You will work for 1 minute, more »
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