Prep
Equipment required: Foam roller, barbell, jump rope
1) Foam Roll Glutes & Hamstrings 60s each
2) 10 Sciatic Nerve Floss each
3) 3 Rounds of:
– 6 RDLs
– 6 Power Cleans
– 6 Push Jerks
4) 3:00 Jump Rope Practice
A.
Eva Strong
5 Rounds for time with a Partner:
24 Double Unders
19 Toes to Bar
2 Clean and Jerks (205/135)
400 Meter Run
– Goal: Double-unders and the Run are done at the same time. Do not move on to the next movement until both partners finish double-unders and the Run. Toes to bar and Clean and jerks are divided between partners.
L3: (185/125)
L2: (30s DU attempts) (Hanging Straight Leg Raises) (135/95)
L1: (Penguin Taps) (Weighted V-ups) (10 each DB Hang Clean & Press 25/15) (200 Meter Run)
TIME CAP = 30:00
B.
3 x 10 each. Rest 60s