Warm Up:
2 Run(400m)-Bike-Row
Then
3 Rounds:
200m Shuttle Run (2x 100m Increase the pace each round)
8 Squat Therapy Reps
8 Empty Bar Stiff-Legged Deadlifts
8 Glute Bridges (No weight or empty barbell)
6 Good Mornings
4 Broad Jumps

Strength:
Tempo Deadlift
1-1-1-1-1-1-1
Tempo=
Explode Up>Pause 1 Sec. At Top>10 Sec. Down>1 Sec. Pause At Bottom
Use around 50-70% of your Deadlift 1RM.

Workout:
6 Rounds
Within 1 Minute
25 Air Squats
Max Reps Clean and Jerks 155/105 INT-135/95 BEG-95/65
Rest 2 Minutes

Home Version
With Equipment: Follow same set up and use either 2 DBs or 2 KBs for the Clean and Jerks. DB Cleans will come from the ground, the KB Clean will be from the Hang. MedBall Cleans can also be used, use the heaviest ball you have.
**If you only have 1 DB simple do alternating DB clean and jerk! good stuff.


Without Equipment:
6 Rounds
25 Air Squats
10 No Push Up Burpee

5 Minute rest
12 Minute EMOM (4 times through each movement)
**40 seconds of work 20 seconds rest every minute
Minute 1 lunge jumps
Minute 2 Hold a plank
Minute 3- Inch worm with a push ups


–Coaches Notes–
You are going to have to keep it moving on this workout. Those 25 Air Squats should be as unbroken as you can keep them, or VERY short rests, to give yourself enough time to get to your bar. The weight on the bar should be very very manageable for those max sets. Something easy to touch and go and to hang onto in that short window of the minute. You will have more rest than working time so use that to your advantage.

**Optional Accessory Work**
Option 1:
DB Bicep Curls
4×8
Option 2:
DB Tricep Extensions
4×8

HomeWods:
WOD1:
11 Minutes of Walking Lunges((Vested Option Use 7 Minutes))
Accumulate 2 minutes of an L-sit or 6 Inch Hold(keeping your heels 6 inches off the ground while laying on your back with straight legs)

WOD2:
Tabata Heel Touches
Rest 1 Minute
Tabata Tuck Jumps(Video Below)
Rest 1 Minute
Tabata Plank Hold-Holding on your hands like the top of a push up