Warmup
3 min any monostructural activity –
(Skip rope, bike, row, ski erg, jog)
-Then-
Foam roll: 10 passes on each bodypart -Glutes -Hamstrings -Upper back -Lats -Quads
-Then-
5 Air squat 6 Alternating lunges 5 Inch worm 10 Box jump (low)
-Then-
2 Rounds 3 Hang power clean 3 Front Squat 3 Jerk 3 Hang squat clean + Jerk
A.
1 Hang squat clean + 1 Front squat + 1 split jerk *Build to a heavy single for the day recording your heaviest 4 lifts
B.
Front rack holds 5 x10s @ 120% 1RM Front squat. (Hold weight in front rack position for the time given)
C.
Snatch grip overhead holds 5x10s @ 110% 1RM snatch
Accessory
4×8 Snatch grip strict press
(behind neck)
4×3 Max height jumps (attempt to jump and touch something out of your reach) *Rest 20s between reps *Rest 1 min between sets
4×3 Single leg box jumps,
(3 jumps each leg as high as possible.) *Rest 1 min between sets
4×5 continuous broad jump
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