GENERAL WARM-UP
Get Hot + Mobility
30 Single-Unders
:30 Active Samson Stretch
30 Side-to-Side Single-Unders
:30 Leg Swings – all directions
30 Jump Rope Split Jacks
:30 Kang Squats
WORKOUT OF THE DAY
Part 1. Build to a Heavy Single Clean & Jerk
10:00 EMOM
1 Clean & Jerk
- 1-5: Warm-Up Sets
- 6-10: Work Sets
[Rest 10:00-13:00]
Part 2. “Power Hour”
@ 13:00
For Time:
50 Clean and Jerks (135/95)
[Every minute, starting at 0:00 perform: 20 Double-Unders]
Score = Total time to complete all 50 Clean and Jerks
POST-WORKOUT
2:00 Recovery / Log Scores
1:00 Happy Baby
:30 Figure 4 (each side)
1:00 Child’s Pose on Ball
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
With Workout Weight Accumulate Time in the Bottom of a Squat
1:30 Back Squat
1:00 Front Squat
:45 Overhead Squat
WORKOUT VARIATIONS
MASK
For Time
30 Clean & Jerks (155/105)
- On the Minute: 6 Abmat Sit-ups
AT HOME
For Time:
80 Single Dumbbell Hang Clean and Jerks (50/35)
Switch arms every 5 reps)
On the Minute: 20 Line Hops
EQUIPMENT-FREE
For Time:
40 Wall Walks
On the Minute: 20 Line Hops
