Smooth is Fast
Warm Up: Duck walk from wall to garage door, run back. Bear Crawl from wall to garage door, run back.
Mobility: Band shoulder stretch
4 sets of 3 at 80% of 1RM. In between sets, strict Pendlay Rows at 60% of 1RM Bench Press. 12mins.
- one jerk every 30secs for 6 sets at 65%
- one every 45secs for 4sets at 75%
- one every min for 4sets at 85%
- one jerk every 45secs for 4sets at 75%
- one jerk every 30secs for 6sets at 65%
Buy in: 400M run then:
4 rounds of
- 10xWall Balls
- 1xRope Climb or 10xRing Rows
Cash out: 200M Run
*During the 4 rounds, EMOM 5 Air Squats.