Foam Roll
Row 5 minutes easy
3 rounds
35/25 pound Russian Power Swings, 6 reps
V-ups, 8 reps
10 Box jumps
5 rounds
Weighted PVC pass thrus 5 reps
Twisting shoulder distractions 3 each side
PVC Stots press, 3 reps
2-3 rounds:
Power clean x2 + Power Jerk x2
(start at 95 and build each round to 135)
Toes to bar x 2-3
Workout 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.