General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep
A1. Depth Jump (16-12″ onto 12-8″) – 3×3 (fast rebound off of the floor minimal contact time); Rest 60-sec
A2. Overhead RFESS – 3×8-12 e/l @2011 Tempo; Rest 60-sec
B. Power Clean – Build to a heavy single in 10 minutes
C. 10 minute AMRAP – 30 Power Cleans @45% + 30 Power Cleans @65% + AMRAP Power Cleans @85%
D1. Front Rack Axle Reverse Lunge – 2×10/leg @20X1 Tempo; Rest 1 minute
D2. Back Extension – 2×10 @2010 Tempo; Rest 2 minutes
+
3 Sets –
10-sec Max Assault Bike Sprint (measure peak wattage and RPM)
Rest to full recovery
+
200m Sled Push AFAP (don’t hold anything back)