Warm up
Mobility
1:00 Active Samson
1:00 Front Rack Stretch On Box
1:00 Banded Front Rack Stretch (Each Arm)
1:00 Pigeon Pose On Box (Each Leg)
X2
Clean & Jerks -15min
Start at about 50% of Body weight and go up each round.
*Athletes Can Push Jerk or Split Jerk
Enter starting and end weight 😎
EMOM 1:30 x 10
REPS:
10-9-8-7-6-5-4-3-2-1
Circuit 40:20 -20min
2 sets 2 laps
Matador dips
Back squats -rig (Body weight on BB)
Ring rows/rip 60 rows
Wall sit bicep curls 30/20
Low plank Spider-Man’s.
75# - 185#
75# to 155#
105#-245#
55# - 105#
95# to 195#