WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30-second Row
6 Roll and Reach
3 Broad Jump + Vertical
Jumps
3 Up Downs
3 Dumbbell Push Press (light)
3 Dumbbell Split Jerks (light)
STRENGTH -
Split Jerk (5x2 @ 65-70%)
Focus: Foot position, posture,
bar speed
WORKOUT PREP -
2 sets:
2 Burpees
-rest 10 seconds-
100m Row
-rest 10 seconds-
WORKOUT - Mount Mitchell
Freedom (RX’d)
8 Rounds
30 seconds Max Burpees
-rest 30 seconds-
30 seconds Max Meter Row
-rest 30 seconds-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Down Dog
1 Minute Posterior Shoulder
Smash
2 Minute Bench Stretch for
Lats