0:00- 0:10 Warm up: Dynamic Warm up
Mobility: Samson stretch – reach up towards rig, pigeon for 90s per leg
Health and Fitness

0:10-0:35

A. Three sets of:

A1. Deadlift x 6-8 reps, Rest 60 seconds

A2. Bottom’s Up Kettlebell Walk x 25 yards each arm, Rest 60 seconds

A3. Double-Unders x 60 seconds, Rest 60 seconds

0:35-0:50

B.  

21 DB Thrusters 

25 Calorie Row

18 DB Thrusters 

25 Calorie Row

15 DB Thrusters 

25 Calorie Row

Classic

0:10-0:35

A. Every 2 mins, for 20 minutes (10 sets):

Clean and Jerk x 1 rep @ 80-95%

*Build over the course of the 10 sets.
0:35-0:50

B.  

21 DB Clean and Jerk, 45/30 

40 Calorie Row

18 DB Clean and jerk, 45/30 

40 Calorie Row

15 DB Clean and jerk, 45/30 

40 Calorie Row

0:50-1:00

C. Mobility: 5 point overhead mobilization with band, Couch stretch