WARM-UP
:30 Box Step ups to 20”
:30 Active Spiderman
:30 Glute Bridges
:30 Box Step ups to workout height
PVC “GRACE” (30 Clean and Jerks) – Ooooo fun!
Mobility
:30 Pigeon Pose on Box (Each Side)
Child’s Pose on Box: 1:00
BURPEE BOX JUMP OVER
Focus: Step up. Jump. Land proud. Turn on top. Step Off
POWER CLEAN & JERK
Focus: Grip: Finding the ideal width and style
WORKOUT OF THE DAY
“SHIN GUARD”
For Time:
9-15-21:
Burpee Box Jump Overs (24″/20″)
Power Clean & Jerks (135/95)
Modification 1
For Time:
9-15-21
Burpee Box Jump Overs (24″/20″)
Power Clean & Jerks (115/80)
Modification 2
For Time:
9-15-21
Burpee Box Jump Overs (24″/20″)
Power Clean & Jerks (95/65)
GROUP STRETCH
Forearm Stretch: 30 Seconds
Active Twisted Cross: 1 Minute
Pigeon Post + Wrist Stretch: 1 Minute Each Side
BEYOND THE 60
3 Sets For Quality:
8 Half Kneeling Landmine Press
8 Dual Dumbbell Prone Row
15 Banded Triceps Extension
AT HOME
For Time:
9-15-21
Burpee Box Jump Overs (24″/20″)
18-30-42
Single Dumbbell Hang Clean and Jerks
(Switch Arms Every 6 Reps)
EQUIPMENT-FREE
For Time:
9-15-21:
Burpees Over an Object
18-30-42
Push-Ups
