Warm-up:
3 x 3reps of Ground taps>Squats>Strict Burpee + Hip up
20m High knees>20m Boots to Glutes>20m Side steps
Work technique and increase in weight for your chosen movement.
Workout:
Increment as far as possible in 20 minutes of:
Choose one of the following movements and your own repetitions for:
Clean & Jerk (Barbell), or
Kettlebell Swing, or
Clean & Jerk (Dumbbell), or
Deadball over the shoulder,
Run 200m
*Choose your own movement and repetitions based upon your movement and load. Eg. Lower increment for Heavier movements: Clean & Jerk (Barbell) or Heavy deadball 1-2-3-4-5…., Higher repetitions for lighter weight movements Eg. Kettlebell swings, Dumbell Clean & Jerks (2-4-6-8-10…)
*Set your own benchmark. We will repeat this one so we want you to work hard.
