Mobilize, then:
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Prone Plank Hold
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Squat Rocks (focus on getting as much ankle flexion as possible)
Gymnastic Skills & Drills
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – L-Hang from Bar x 20 seconds
Interval 2 – Kipping Toes-To-Bar x 8-10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Toes-To-Bar x 5-8 reps
Interval 2 – Elbow Jacks x 30 reps
Followed by. . .
Every minute, on the minute, for 5 minutes:
Ring Pull-Ups with False Grip x 3-5 reps
Clean & Jerk Progressions
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + Jerk
*Set 1 = 2 reps @ 65% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 70% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 80% of 1-RM Clean & Jerk
Max Reps
As many reps possible:
2 Minutes Row for Calories
2 Minutes Hang Squat Cleans
2 Minutes Burpee Box Jump-Overs (24/20″)
2 Minutes Rest and then repeat.
135/95 lbs
Please record total reps for each set.
If time permitting
Three sets of:
Banded Hip Thrusts x 30 reps (fast)
Rest 60 seconds
Reverse Snow Angels x 15 reps (slow and controlled)
Rest 60 seconds