Warm Up: Individual Warm Up / Mobility
Workout: For Time
Rx Option: (55/40 – 22.5/15)
21 – 15 – 9:
Cals Bike / Ski / ADx2
Cal Row
Straight Into: 10 RFT
10/7 Cals
10 Bench Press
5 Hang Double DB Snatches
Scaled Option: (40/25 – 15/10)
21 – 15 – 9:
Cals AD
Cal Row
Straight Into: 10 RFT
10/7 Cals
10 Bench Press
5 Hang Double DB Snatches
Into:
Strength: E20SECS
Clean & Jerk
20 x 1 Rep
15 x 1 Rep
10 x 1 Rep
75 – 85 %
Burpee Challenge
4 x 25 reps
4 x 20 reps
4 x 15 reps
1 min rest between sets
Knee Joint Strength
Poliquin Step Outs
Peterson Step Outs
Sissy Squats
Split Squats (Elevated)
Hamstring Walkouts
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