Movement Prep:

  • 2 Min Hamstring Roll
  • 2 Min Couch Stretch

Warm-up:

2 Rounds of

  • 1 Min Jump Rope
  • 10 Good Mornings
  • 200m Row
  • 10 Russian Lunges
  • 200m Run
  • 10 See Saw to Vertical Jump

Skill:

Fast-cycle Hang Cleans

Touch-and-Go Deadlifts

Conditioning:

4 Min AMRAP

  • 4 Burpee Box Jumps (20/16)
  • 4 Hang Cleans (155/105)

3 Minute Rest...

5 Rounds for Time

  • 10 Box Jump-Overs (20/16)
  • 10 Deadlifts (155/105)

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