1:30/1:00/0:30 of each @ increasing pace
1) Run
2) SkiErg
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds
6-8 Scapular pull-ups
6-8 Push ups
+
2 Rounds
Kipping Toes-to-Bar complex:
3 Tension swings + 3 Kipping knee tucks + 3 Kipping toes-to-bars
6 Burpee box step ups
8 Wall balls
+
Barbell warm-up, 2 rounds @ empty barbell
3-5 Clean deadlifts
3-5 Hang muscle cleans
3-5 Strict presses
3-5 Hang power cleans
3-5 Push presses
3-5 Power cleans
3-5 Push jerks
+
Build up to workout weight for Power clean and jerk
* Few short sets of Burpee box jumps, toes-to-bars and wall balls between weights
+
@ Workout weight
200m Run
4 Burpee box jumps
8 (cal) SkiErg
– Rest 0:30 –
3 Power clean and jerks
4-6 Toes-to-bars
8 Wall balls