Warm-up
Pick Drill
Catch to extension
DB hang clean and jerk demo and practice
Box jumps
Go over step down v. bounding
Metcon (AMRAP – Rounds and Reps)
Row 500m
x12 DB Hang Clean & Jerk
X20 Box jumps
AMRAP 20
Metcon (No Measure)
Partner Core
Strict toes to bar x5-8
Leg throws x10
4 rounds each partner
*One person will perform both movements before swapping roles.
**Spotting partner ensures maximal ROM is achieved for each rep of the TTB.
***Throw their legs hard.