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 DBÂ 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
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