March 1st

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Warm Up / Mobility

Dynamic Warm Up (Full Body 7-10mins)

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Front Squat

Front Squat

5 x 6-8 Reps

*Build across all sets

*Rest 1:30-2:00

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Jack Hammer

For Time:

800m Run

30 Hang Power Cleans (Light/Mod)

600m Run

20 Hang Power Cleans (Moderate)

400m Run

10 Hang Power Cleans (Mod/heavy)

Suggested Weights

Men: 95-115 / 105-135 / 115-155

Women 35-75 / 65-95 / 75-105

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Cool Down

400-600m Walk at an easy pace.

Half Kneeling Hamstring Stretch 1-2 mins/side

Arm Crossbody Stretch 1min/side

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Accessory

4 Sets

12-15 Banded Front Raises

8-10 DB Tricep Kick Backs

8-10 Single Leg RDL

*Rest 60sec between sets.