WARM-UP -
5 Sets of Rowling (1 Burpee
penalty for every meter over
or under 100m (5 burpee
limit))
- into -
3-4 sets (10:00 time cap)
4 Walking Lunge Steps +
Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder
Press
5 Hang Power Cleans + Push
Press
5 Power Clean and Push
Jerks
STRENGTH -
Every minute for 10 minutes:
5 Power Clean and Jerks
(+25lbs from Wk 1)
* Reps should be touch and
go. The Jerks are Push Jerks.
WORKOUT PREP -
1 set:
50m Run
2 Strict Pull Ups
4 Air Squats
50m Run
WORKOUT -“Silly Rabbit,
Trix are for Kids” -
Freedom (RX’d)
Run 800m
-into-
5 Rounds
5 Strict Pull Ups
15 Air Squats
-into-
Run 800m
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min calf stretch against wall
(each side)
1 min foam roll upper back