Sample Warm Up

Workout of the Day

Strength

A) Clean + Hang Clean + Split Jerk

• 5x1+1+1 @82-85% of 1RM Clean & Jerk

Metcon

B) 21-15-9

• Calorie Bike

• Burpee Pullups

Warm Up

1:00 Bike @easy/moderate pace

1:00 Row @easy/moderate pace

Then, 1-2 Rounds

• 10 Walking Lunges w/ Twist

• 5 Inchworm + Pushup

• 10 Slow Banded Pull Aparts

• 10 Slow Banded Squats

• 10 Suitcase Deadlifts

• 5 Single Arm Presses

Then, 1-2 Rounds with Empty Barbell

• 5 Elbow rotations each side (For Front Rack)

• 3 Deadlifts

• 3 Clean Pulls

• 3 Power Cleans

• 3 Front Squats

• 3 Hang Cleans

• 3 Strict Press

• 3 Push Press

• 3 Split Jerk

Note: This may look like a lot but it really goes by quick! Especially once you’ve done it multiple times.