WARM UP
5 minute of head to toe joint prep
A1. Cossack insertion x 2 lengths
A2. hands close together "on the beach" x 7 reps
A3. pistols x 10 reps
A4. 5 hips snaps
2 sets
A. Box Jumps
Advanced: AMRAP in 30 sec
Rest 30 sec
6 sets
NOTE: You must do touch and go on the box jumps and make it a true plyometric. Hips will open up as you jump off the box.
B. Every 2 minutes:
3 clean and jerk at 80-90% of your max plus 7 burpees x 5 sets
Less advanced will be at 90%.
Beginners: 5 clean and jerk plus 5 burpees. Rest 2 minutes x 5 sets. Go up in weight with each set.
C. AMRAP in 6 minutes:
OHS x 9 65/95
Shoulder taps x 30
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