A) Warm Up
3 rounds between the poles:
- Knee Pulls
- Quad Pulls
- High Kicks
- Lunge with a twist
- Run there and back (round 1: jog, round 2: run, round 3: sprint)
then 10 banded squats (place a light band on the rack and around knees – focusing on pushing the knees out)
B) Strength & Skill
Every 90s for 15 min (10 rounds):
1 hang clean + 1 Front Squat + 1 split jerk * start @60% and build
C) Met-Con
9 min AMRAP
3 – 6 – 9 – 12…
Clean and Jerk (135/95/65)
HSPU
Accessory Work:
Spend 10 min working on double unders. Work on efficiency. Video yourself.
Recommended Mobility:
Roll Quads
Couch Stretch
Pigeon
Chest Opener
Levator Stretch
