Weekly Warm-up

10 Rounds -  3 x Clean Jump (straight arms) + Hang Power Clean

2 Rounds of:

  • 10-15 Wall Squats
  • 3-6 Skin the Cats or 10-12 Shoulder Pass Throughs
  • 2-5 Cast Wall Walks
  • 10 Partner Medicine Ball Chest Passes (each)

Part 1

A1. Split Squat 4 x 10-12 [3010] – rest 60sec (rest 15-30sec between legs as needed) A2. Romanian Deadlift  4 x 8-10 [30x0] – rest 90sec Part 2 3 Rounds for Max Reps:

  • 30sec Kettlebell Swings
  • 30sec Rest
  • 30sec Box Jumps
  • 30sec Rest
  • 30sec Burpees
  • 30sec Rest

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