WARM UP
5:00 bike or ski
10 sprinters lunge with rotation
10 front squats with pause in bottom
10 push ups
3 rounds:
5 deadlift
5 muscle clean
5 push press
SKILL
20:00 to establish 1RM clean and jerk
*Coach newer athletes to work on technique. Squat or power is permitted.
WORKOUT OF THE DAY
100 burpees for time
*12:00 time cap.