- Wrist Series (Short Version)
- PVC Rack Stretch
Warm-up: 2 Rounds of
- 1 Minute Jump Rope
- 10 See Saw Steps
- 15 Wall-balls
- 20 Walking Lunges
- 250m Row
- Barbell Warm-up #1
- Hook Grip and Re-Grip
- Shoulder-to-overhead Variations
Strength: 6 Rounds starting every 4 minutes
- Squat Clean Medly + Push Press Immediately into...
- Squat Clean Medly + Push Jerk Immediately into...
- Squat Clean Medly + Split Jerk
**Medley = High Hang Squat Clean, Low Hang Squat Clean, Touch & Go Squat Clean Goal is to NOT put the bar down for entire 12 reps Start light and go AHAP