Perfect way to start the week
Warm Up
Row/Bike/Run 3:00
Barbell Warm Up
(Clean, Jerk, C&J transition)
Mobility:
~ Hamstring Stretch
~ Super Front Rack
~ Trap/Pec Release
Workout
A. Power Clean & Jerk - Heavy Single
B. "Bring Da Ruckus"
AMRAP 6:00
30 Burpees
Max reps Clean & Jerks @ 50% of A
Rest 3:00
AMRAP 5:00
25 Burpees
Clean & Jerks @ @ 60% of A
Rest 2:00
AMRAP 4:00
20 Burpees
Clean & Jerks @ 70% of A
Optional Conditioning
10:00 Airdyne for max calories