Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Every min (7:00)
3 Burpees
5 Box Jump (low)
7 Wall Balls
* Move fast and get the heart rate up
**2. Workout Prep**
Give athletes a few mins to go through each movement and set up for the workout. Make sure they practice a rope climb and hit some light squat snatches.
Dirty Deeds Done Dirt Cheap
3 rounds
10 Power Snatch (135/95)
25 Toes to Bar
-Rest 3:00-
3 rounds
10 Clean and Jerks (135/95)
25 Burpee Over Bar (parallel)
