Warm-up
5 minutes:
Oly mobility flow
+
5 minutes ladder 1-2-3-4…
KB swing
Box jumps
+
5-7 minutes:
Clean technique
Strength
EMOM x8 minutes @Moderate-Moderate/Heavy weight:
1 Floor to above the knee Clean deadlift
1 Power clean
1 Hang power clean
WOD
2 Rounds, 1 minute on, 1 minute off:
For Max QUALITY, explosive reps!
1. Jump squats
2. Clap pushups
3. Burpees box jump
*Take breaks as needed to maintain power and form
SWEAT 45 – May 3, 2024
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
