Mobilize, then:
(use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk
A.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 2 reps @ 65%
*Sets 3-4 = 1 rep @ 70%
*Sets 5-6 = 1 rep @ 75%
C.
Eight sets of:
Assault Bike x 2 minutes
Rest 45 seconds
*Goal is to hold the same pace as you did for last weeks intervals with 15 second less rest and two more intervals
OR…….
Four sets of:
10 Burpee Sandbag Over Box
10 Right-Arm Dumbbell Push Press
10 Left-Arm Dumbbell Push Press
25-Foot Right Arm DB Overhead Lunges
25-Foot Left Arm DB Overhead Lunges
Rest 2 minutes
*125/75 lb sand bag to 42/36 inch box,
2 dumbbells holding on front rack while one arm presses, and holding in suitcase carry while other is overhead for lunges