WARM UP
5:00 bike
3 rounds:
10 kip swings
10 hollow rocks
200 meter run
SKILL
5 x 2 alternating split jerk
*Start each set with bad side. Build to heavy.
WORKOUT OF THE DAY
2 rounds for time:
20/16 calorie bike
100 meter farmer carry
20 toes to bar
RX: (24kg/16kg)
*Close to a sprint stimulus. Coach athletes to hammer the bike and attempt unbroken carries and toes to bar. 8:00 time cap.