Warm up:
2 Rounds of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats 12 Alternating Cossack Squats
12 Band Pull-Throughs Rest as needed Strength:
Every 2 minutes, for 12 minutes (6 sets) of:
Hang Clean + Clean + Jerk
*Sets 1-2 – 65-70%
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85% Workout:
Every 4 minutes, for 20 minutes (5 sets) of:
400 Meter Run
10 Power Clean & Jerks 50-60% of 1-RM of 1-RM C&J Postworkout:
For time:
100 Meter Overhead Double Kettlebell Carry (24/16 kg)
400 Meter Farmer’s Carry
100 Meter Overhead Double Kettlebell Carry