Warm Up:
3 mins of jogging, biking or rowing followed by…
3 rounds not for time of:
5 hip & back extensions
2 Turkish get-ups, R-arm – you choose load
2 Turkish get-ups, L-arm – you choose load
7 power clean & push press, empty barbell
5 pull-ups or ring rows
5 knees-to-elbows, v-ups or sit-ups

Workout:
For time:
400m Run
15 Clean & Jerks 135/95
3 Rope Climbs
400m Run
12 Clean & Jerks 135/95
2 Rope Climbs
400m Run
9 Clean & Jerks 135/95
1 Rope Climb
–Coaches Notes–
Happy Monday!! Another great way to start a week off. At a glance this workout can seem like a bit much BUT if you break it down to what section you’ll “look forward” to then it can ease the look of it. If you need to substitute the running you can use these conversions for the day, replace each 400 m of running with either .75 mile on the Assault Bike or 500m on the Concept 2 Rower or Ski Erg. The weight of that barbell should be a moderate working weight for the clean and jerks, a weight that isn’t flying up light but SUPER manageable. Manageable enough that the workout should take you under 20 minutes and close to that 13-15 minute mark.

**Optional Accessory Work**
Option 1-
Hollow Rocks (Video Posted Below)
Accumulate 30-60 reps in as few sets as possible.
Option 2-
Overhead Carry
3x100m
Use DB,KB, or a Barbell with a “Press Grip”
Use the heaviest weight you can for each set.
Rest as needed between sets.