WARM-UP
:30 Forward Lunges
:30 Active Samson
:30 Alternating Bird Dogs
:30 Shoulder Taps
:30 Active Spidermans
:30 Inchworm to Push-up
RING DIP
Focus: Establish the correct Ring Dip prescription:
KETTLEBELL SWING
Focus: Chest High When Hinging
STRENGTH
5 Sets For Quality:
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
* Pause For One Second In the Catch of the Clean
* Pause For One Second In the Dip of the Jerk
WORKOUT OF THE DAY
“In The Air Tonight-ish”
10 Rounds For Time:
3 Power Clean and Jerks (135/95#)
6 Ring Dips
9 Kettlebell Swings (53/35#)
Modification 1 (Performance)
10 Rounds For Time:
3 Power Clean and Jerks (115/80#)
4 Ring Dips
9 Kettlebell Swings (53/35#)
Modification 2 (Fitness)
10 Rounds For Time:
3 Power Clean and Jerks (75/55#)
6 Push-Ups
9 Kettlebell Swings (35/20#)
COOL-DOWN/AFTER PARTY
AFTER PARTY – Not Mandatory
Midline Stamina
3 Rounds [6 Minutes Total]:
30 Side Plank (Each Side)
30 Second Plank Shoulder Taps
30 Second Arch Hold
OR…Group Stretch.
HOME GYM
10 Rounds For Time:
5 DB Power Clean & Jerk
7 Push-Ups
9 Broad Jumps
