Warm Up Workout 3 Rounds :45 work / :15 Rest cycling through each movement:
American Kettlebell Swings
Double Under
Dumbbell Thruster
RPE 6-7:
Intent: This is a warm-up workout. You should take the first 1-2 rounds at a warm-up pace, and then increase your pace for the last two rounds. Do single unders for the first 1-2 rounds and then double under attempts for the last round, even if you don’t have double unders yet. Use a lighter dumbbell for your first round of thrusters and then you can increase in weight if you’d like.
Barbell Complex:
3 Hang Muscle Cleans
3 Front Squats
3 High Hang Squat Cleans
3 Hang Squat Cleans (with hinge at hips)
3 Split Jerks
Move through 2-3 rounds with an empty bar and then start to work up in weight
1 Hang Squat Clean and Jerk On the Minute x 20
Intent: Start light and work up in weight with each minute. For the hang clean, start with the bar in the hang and then lower down to just above the knees, hinging at your hips so that your shoulders are in front of the bar. Make sure to be patient as you initiate your lift, allowing the bar to pass through your hips before you pull under to your receiving position. See the attached video for an example of this position.
4 Rounds:
10 Dumbbell Z Press
10 Cossacks Squats, R
10 Upright Rows
10 Cossacks Squats, L
Intent: Slow down today and work on heavier weights with good quality movement. Cossacks squats may be performed with a single weight in the front rack position, weight held in front of the chest goblet-style, or with bodyweight only.