Front rack lunges
Workout of the Day
Warm up
3-5 min of jump rope (work on double unders)
Group mobility
Strength
Every 45 seconds for 12 minutes do 1 Clean & Jerk (full squat) at a heavy-ish weight. Let’s focus on technique.
Conditioning
AMRAP in 9 minutes of:
6 Hang squat cleans (135 / 95 lbs)
12 Pull-ups (chest to bar)
Since we are doing these today, watch and pay attention to the technique in the video below. Clean and Jerk in Slow-Mo:
For those of you wondering about the damper setting on the rower, watch the video below. Basically, figure out what works for you.