Workout Specific Warmup
3 rounds, NFT(not for time) of:
10 toes-to-bar
10 kettlebell swings, light
10 stick jumps
+ establish Clean weight
3 rounds, NFT(not for time) of:
10 toes-to-bar
10 kettlebell swings, light
10 stick jumps
+ establish Clean weight
Workout
For time:
1000 meter row (or 800 meter run) pick your weakness
80 air squats
60 stick jumps, 12" stick
40 kettlebell swings, 24 kg (16 kg)
20 toes-to-bar
10 squat cleans (rxd= 70%1rm/ Competitive=80%1rm) ex: 200# 1mx= 140#/160#)
For time:
1000 meter row (or 800 meter run) pick your weakness
80 air squats
60 stick jumps, 12" stick
40 kettlebell swings, 24 kg (16 kg)
20 toes-to-bar
10 squat cleans (rxd= 70%1rm/ Competitive=80%1rm) ex: 200# 1mx= 140#/160#)
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