DATE

WARM-UP
1 Set:
400-m Run
10 Calf Stretches/leg
15-m Toe walk
15-m Heel walk
1:00 Air Squats
:20 Samson Lunges/leg
400-m Run

1 Set:
30 Single-unders
10 Push-ups
3 Burpees (slow)
25 Double-unders
4 Burpees (moderate)

1 Set:
30 Double-unders
10 Burpees (sprint)

POWER
Power Clean + Front Squat (1 Rep-Max of Clean & Jerk)
3 x 2+2 @ Up to 60%

STRENGTH
Front Squat (1 Rep-Max of Clean & Jerk)
1 x 3 @ 70%
1 x 3 @ 80%
4 x 3 @ 90%

METCON
For time:
1,600-m run
150 double-unders
50 burpees
800-m run
100 double-unders
35 burpees
400-m run
50 double-unders
20 burpees“

ASSCESSORY
5 Sets for Load:
8 Presses in Split-jerk stance
20 Banded pull-aparts

your
SCORE

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