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WORKOUT OF THE DAY:

Dynamic Warmup: Minute 0 – 20
Coaches’ Choice Group Dynamic Warm Up
Hips, Shoulders & Legs
Banded Walks, 30’ lateral + 30’ forward & backward
Complete 2 rounds of a Barbell Warmup:
3 Muscle Cleans – Position 1
3 Power Clean + Squat – Position 2
3 Thrusters

Strength: Minute 21 – 40
Cluster 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 (Squat Clean Thruster – 10 Sets of 2)

Start with some Light weight on the bar for a few warm up reps from the ground. Start your first working set around 50-60% of your Max Clean & Jerks.

Drop the first rep and reset for the second. Try to get right back on the bar without taking a long rest between reps. Build up to a Strong effort.

Workout: Minute 41 – 60
For time: 15 – 12 – 9 (9 Minute Time Cap)

Strict Chin Ups – Modify with Banded assistance or Seated Pull ups
Strict Sit ups – Keep your arms at your side through the full Sit-up
20’ Left Arm / 20′ Right Arm Front Rack Kettlebell Walking Lunge – Lunge 20’ with right arm then turn around to lunge back with Kettlebell on the left shoulder. Complete these lunges at the end of each round.

Score: Total Time

FITNESS CLASS
Complete 5 Rounds starting every 4th minute

10 Dumbbell Clusters
12 Front Rack Walking Lunge
15 Strict Sit ups
Max Strict Chin Ups – or modify with banded or seated Chin ups (These should be challenging)