What a transformation!
Warm Up
Row/Bike/Run 3:00
+
12-9-6
KB Swings
Goblet Squats
Banded External Rotation Retraction
Mobility:
~ Banded OH
~ Banded Bully
~ Hamstring
~ Individual
Workout
A. Hang Clean & Jerk - 15:00 to establish a heavy set of:
2 Hang Cleans(Squat or Power) + 2 Push Jerks
B. "Red Rover"
For time:
15-12-9
Lateral Burpees
Hang Power Cleans (155/105)
Push Jerks (155/105)
C. EMOM x 10
Odd: Airdyne :20 all out
Even: 2 Seated Box Jumps, you choose the height