06.02.21 WORKOUT OF THE DAY

June 1, 2021

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