WARM-UP
1-2 MOBILITY ROUNDS
10 Alt. Cossack Squats
10 Good Mornings
10 Bootstrappers
10 Alt. Deadbugs
10 Alt. Supermans
10 Toe Touch + Jumping Jacks
into…
3 ROUNDS
15/12 Cal Row (easy → moderate → workout pace)
10 Empty Barbell Clean Deadlifts
5 Vertical Jumps → 5 Box Jumps → 5 Box Jump Overs
10 Jumping Air Squats
5 Empty Barbell Upright Rows + 10 Alt. Elbow Punches
STRENGTH (ALL) — EMOM x 12 MINUTES Squat Clean
Squat Clean for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep
#11: 1 rep
#12: 1 rep
WORKOUT (PERFORMANCE)
EVERY 3:30 x 5 SETS
15/12 Cal Row
10 Box Jump Overs (24/20)
5 Squat Cleans (185/135)
-Rest w/ Time Remaining-
(Score is Slowest Set)
WORKOUT (FITNESS)
EVERY 3:30 x 5 SETS
12/10 Cal Row
10 Box Jump Overs (20)
5 Squat Cleans (135/95)
-Rest w/ Time Remaining-
(Score is Slowest Set)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
20 Alt. KB Horn Taps
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Sets-
*Option to straighten the front leg after the groiner.