Warmup: ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 hang power cleans, 10 front squats, 5 split jerks
Strength: Clean and Jerk
Work: 5/5/5 @ 45/55/65% 1RM
Workout: Tabata – 8 rounds of :20 work and :10 rest for a total of 4 minutes per exercise
Row
V-ups
Reverse Crunches
Knees to Elbow cross-under in a plank
Battling rope
Flutter kicks
Side plank hip dips
Cooldown: Roll out and stretch
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