Workout
Hang clean 5×1 reps
rest 5 minutes
Spending 30 seconds at each station for max reps, complete 4 rounds of:
Dumbbell thrusters (50% bodyweight) Box jumps (20″) Clapping push-ups Double-unders rest
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 Workout Hang clean 5×2 reps rest 5 minutes Climb as high up the ladder as possible in 10 minutes of: 1 Dumbbell muscle snatch/side (30% bodyweight) 1 Box jump (24″) 2 Dumbbell muscle snatch/side (30% bodyweight) 2 Box jump (24″) 3 Dumbbell muscle snatch/side (30% bodyweight) 3 Box jump (24″) [...]  Workout Push jerk 8×2 reps Notes Use 60% of 1RM. Focus on driving aggressively under the bar; use minimal – moderate drive up. rest 5 minutes Complete as many rounds as possible in 10 minutes of: Run 200m 10 Box jumps [...] Improve the web with Nofollow Reciprocity. |
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