WARM-UP
1 Minute Each
Down Dog
Box Step-ups
Active Spidermans
Lateral Box Step-Overs
3 Frog Hops + 6 Air Squats (AMRAP For Quality)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Forearm Stretch on Box: 30 Seconds
Pigeon Pose on Box: 1 Minute Each Side
STRENGTH
Power Clean and Jerk
Heavy Single
WORKOUT OF THE DAY
“Jumpin’, Jumpin'”
15-12-9:
Burpee Box Jumps (24″/20″)
Power Clean and Jerks (135/95)
AFTER PARTY
Strict Gymnastics
10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Strict Handstand Push-ups
HOME GYM
For Time:
30 Single Dumbbell Clean and Jerks (50/35)
15 Dumbbell Facing Burpees
20 Single Dumbbell Clean and Jerks (50/35)
10 Dumbbell Facing Burpees
10 Single Dumbbell Clean and Jerks (50/35)
5 Dumbbell Facing Burpees
