Banded Side Steps + Lateral Skip 3×5/10
Banded Row x15
Banded W/Y x15
Burpee Broad Jumps x10
Knee Tucks + Leg Lift 1+1×5
Clean & Jerk
Clean & Jerk x3
Lateral Burpees x3
Toes to Bar x3
2-3 rounds building in weight and developing transition habits
Metcon (AMRAP – Rounds and Reps)
Clean and Jerk x10 135/95
Lateral Over Bar Burpees x20
Thrusters x30 115/80
Toes to Bar x40
*This combo of movements will be really potent.
**Have a deliberate pace and transition to stay consistent.
***This is a long workout with movements that take a ton of effort per rep.
***Alter weight to match intended stimulus. (Lighter for a conditioning focus; Heavy for “practice”)