WARM-UP

1 ROUND

12 Toe Touch Jumping Jack

6/6 Single Arm DB RDL

6/6 Split Squat

12 Alt. Deadbug

Into..

1 ROUND

20 High Jump Single Unders

20 Fast Single Unders

6/6 Single Arm DB Upright Row

12 Alt. Lunges

:30 Plank

Into…

1 ROUND

40 Double Unders / 40 Single Unders

10 DB Alt. Hang Snatch

10 DB Alt. Goblet Lunge

10 Sit-Ups

Into…

BARBELL SPECIFIC WARM-UP

1 ROUND*

7 Barbell RDL

7 Barbell Deadlift

7 High Pulls

7 High Hang Muscle Cleans/Snatches

*Clean or Snatch Grip.

STRENGTH (PERFORMANCE) 3×10

Overhead Squat

Overhead Squat for load:

1. 10 reps

2. 10 reps

3. 10 reps

STRENGTH (FITNESS)

3×10

Front Squat

Front Squat for load:

1. 10 reps

2. 10 reps

3. 10 reps

WORKOUT (ALL)

TABATA (8 SETS / :20 ON/ :10 OFF)*

TABATA 1 – Double Unders

TABATA 2 – DB Alt. Hang Snatch (Athlete Choice)

TABATA 3 – Sit-Ups

TABATA 4 – DB Alt Goblet Lunge (Athlete

Choice)

*Complete a full Tabata before moving to the next one.

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-