Posted by & filed under Workout of the Day.


Dynamic Warmup & Mobility: Minute 0 – 15

  • Shoulders – Spend a few minutes with a roller on your Lats
  • Coaches’ Choice Group Dynamic Warm Up

Strength: Minute 16 – 25

3 Sets of:  10 Push Press > Into > 10 Bent over Rows – Same Weight

Start your first working set at about 40-50% of your 1 Rep Max Clean & Jerk.  You may increase the load if the weight feels easy. Prepare yourself though, sometimes we are stronger at Pushing than we are at Pulling, or the other way around. Keep the barbell the same within the set.

Try to keep each set unbroken. Complete your Push Press from a rack, then hinge over the bar to the front of your knees. Then initiate your bent over row with by pulling with your lats. Pull the bar up your thighs to your hip crease. Important to use your lats, not just your biceps.


Workout: Minute 26 – 50

10 Minute AMRAP:

  • 10 Dumbbell Thruster 30 / 45
  • 10 Pull Ups
  • 200m Run

Rest 1 Minute