A) Warm Up
Row or Air Dyne for 2 minutes
15 Weighted Glute Bridge
1 length Side Shuffle/side
10 Bird Dogs total
10 Seated Wall Reaches (back of hands and elbows on wall, start in a ‘W’ and reach till hands are overhead
maintaining contact on the wall.)
10 Crab Walk Alternating toe touch (Holding crab walk position, opposite hand touches opposite toe)
Scap Activation OR Recovery
B) Every 2 minutes on the minute for 16 minutes:
Jerk (start at 55% and increase each set)
C) Front Squat 3 x 3 @ 80%
D) Every minute on the minute for 5 minutes:
5 squat cleans 205 lbs/125 lbs
