Mobilize, then:
Two sets of:
Assault Bike x 30 seconds
Lateral lunge x 5 reps each direction
A.
Every 2 minutes, for 8 minutes, complete:
Mid-Thigh Clean + Jerk
*Hold the mid-thigh position for 3 seconds, feel tension in the hamstrings
followed by…
Every 2 minutes, for 8 minutes, complete:
Clean + Jerk
followed by…
Every 2 minutes, for 4 minutes, complete:
Clean Pulls x 2 reps @ 90-95%
B.
Four sets of:
Weighted Bulgarian Split Squats x 6-8 reps @ 3011
Rest 30 seconds between legs; Rest 45 seconds between sets
and then finish with …
400 Meter Sandbag Carry (Bear Hug)
Choose a weight that you can carry for the 400 meters and have 2 or less drops.
C.
5-3-1-5-3-1
Rest 2-3 minutes between sets
Two sets of:
Ring Pull Ups x 6-12 reps
Rest 60 seconds