LIFT

Within 15 mins

3 Sets each of:

7 Good Morning
7 Strict Press
7 Bent Over Rows

Tempo of 3 sec down on every rep. Focusing on quality reps here to be the base of the strength building we do in the future.

SWEAT

4 Rounds for Time within 12 mins

6 Hang Power Snatches
10 Box Jumps
6 Hang Power Clean and Jerk
10 Box Jumps

Goal: Sub 8 mins

Threshold workout with the barbell. Choose a weight that you know you can move well with for both movement.

DUMBBELL VERSION

4 Rounds for Time within 12 mins

6 Hang DB  Power Snatches
10 Broad Jumps
6 Hang DB Power Clean and Jerk
10 Box Jumps

BODYWEIGHT VERSION

As many rounds within 15 mins

20 Lying Toes to Wall
15 Broad Jumps
10 Hand Release Push Ups