PERFORMANCE
Warm-Up.
Two sets of:
Row x 60 seconds
Rower Pike or Tuck-up x 5 reps
Followed by…
Two sets of:
Dumbbell or Barbell Kang Squat x 10 reps
Dumbbell or Barbell Overhead Alternating Reverse Lunge x 10 reps
Broad Jump x 5 reps
Then…
A.
Every 2 minutes, for 6 minutes (3 sets) of:
2 Clean Lift-Offs + Power Clean @ 60% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 2 reps @ 75-85%
B.
For time:
50/35 Calories of Assault Bike
25 Ground to Overhead (135/95 lbs)
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