3 Rounds for time of:
- 10 Clean and Jerks (95/135)
- 400m Run
Goal=Under 12 minutes
AMRAP 8 of: Sled Push (25’s/45’s)
-Groups of 3, 1 partner pushes while other partners jog alongside sled until it is their turn. Switch as needed.
Why Do This Workout? Functional fitness makes you harder to kill. You will get better at moving heavy objects from the ground to overhead, and running hard.
Duration and Feel: Goal is under 12 minutes for Tiger blood, so really turn up the intensity to get it done. You should have a weight on the bar that you could do 10 unbroken clean and jerks when you’re fresh. You may need to split the reps up for rounds 2 and 3 though. The sled push will be 1 part high intensity sled push, and 2 parts recovery running pace along side your partner pushing the sled.
Specific warm-up focus: Warm up shoulders and the “jerk” movement. warm up hips and back for cleans and sled pushes. Barbell RDLs and PVC roll outs would be good.
Scaling Options: Lighter weight on BB, lighter weight on sleds.