Workout of the Day
Warm Up
1 min pvc past through1 min banded good mornings
Then...
2 rounds:
30 jumping jacks
20 mountain climbers
10 no push up burpees
Then...
2 rounds:
10 empty barbell muscle cleans
10 empty barbell push press
Then...
Build deadlift loading
Lifting
Every 2 min for 8 sets:3 deadlift - AHAP
12152025
For Time:100 bar facing burpees
- @ 1:00 perform 1 clean and jerk 135/95lb
- @ 2:00 perform 2 clean and jerk
- @ 3:00 perform clean and jerk
- etc...
- until you compete the 100 bar facing burpees OR you fail to complete the prescribed number of clean and jerks.
- score your total numbers of reps if capped.
Cool Down
2 min kneeling hip stretch1 min supine twist spinal stretch
1 min lax ball deltoid smash