20min AMRAP of:
400m run (choose a distance that takes you about 1:30-2:00min to run)
20 alt. rev. lunges
20 mountain climbers
5 sets of:
4 snatch high pulls + 3 PS + 2 squatsnatches + 1 OHS
- start @ first weight after empty bar and work up, but only moderate heavy. Focus on quality of movement! -
then
5 sets of:
4 clean high pulls + 3 PC + 2 squatcleans + 1 jerk
- start @ first weight after empty bar and work up, but only moderate heavy. Focus on quality of movement! -
Option with no Barbell:
5 sets
2 weighted CMJ into 4 reactive CMJ
rest 60s
5 sets (will increase over the next week)
6-10 Bulg. Split squats (each side) - heavy but perfect form - (do 1-2 more reps than last week or a little bit more weight)
rest 2-3 min
5 sets (will increase over the next week)
6-10 Strict Press or Floor Press (do 1-2 more reps than last week or a little bit more weight)
rest 2-3 min
3 sets (try to add reps for the pullups and weight for the marching)
8-15 strict pull ups (sub with inverted rows or bent over rows)
rest 30sec.
15-20sec. each of OH/FR/Farmers walk/marching (each side)
rest 90sec.