WARMUP
Work with a partner: keep a KB moving for 5 minutes, variety of movements, don't set it down
STRENGTH & CONDITIONING
3 Stations (10-15 minutes at each)
1. 1xPower Clean + 2xJerk + 2xHang Clean complex, every 30 seconds for 10 minutes.
Goal is 20 times completed - use a realistic weight to achieve goal.
2. 4x 20" Box Step-up (2 each leg, heavy) + 2x Rowing sprint start (5-8 pulls each start)
Three sets, rest between sets while partner does same.
Use any weighted object you can; barbell, dumbbell, KB, sandbag.
3. Work up to 1RM Deadlift
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