Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Jerk Complex - Week 5
Every 2 min for 6 rounds, perform the following complex for load:
1 deadlift + 1 clean + 2 hang cleans + 1 split jerk
Note: Aim to lift heavier than last week, 1 rep of split jerk this week
Conditioning
4 rounds for max reps, rotating through the stations, and working at 45 sec work / 15 sec transition:
DB bench presses AHAP
Row calories
Pullups
Ski calories
EVF360
Part A
18 min to perform 4-5 rounds for load and quality:
10 double KB front rack squats
10 double DB push presses
10 alternating double DB overhead lunges
50 ft. per leg single leg broad jumps is as few jumps as possible
Part B
4 rounds for max reps, rotating through the stations, and working at 45 sec work / 15 sec transition:
DB bench presses AHAP
Row calories
Pullups
Ski calories