Power clean + push press
Rest 1 min after each set
With a buddy: (20 minute time cap)
Row 4 k (switch every 500)
160 KBswings (switch every 10)
80 Box jumps (switch every 5)
A few pointers to get the most out of this workout:
-Row faster than your 2k pace, but not so fast you fall apart. This is a time for you to practice holding a manageable pace! Lengthen your stroke and pull harder, not faster!
-Challenge yourself with a heavy KB. Swing it hard! Make your reps aggressive, powerful, and perfect looking!
-Practice good jumping mechanics. Keep your knees in line with your feet and land in a stable position.
This workout is broken into small sets so that you can focus on quality and powerful movement. Don’t mistake it for being easy.
Grab a buddy, and challenge each other!