Warm-Up
Watch the Standard Warm-Up Video Here
then
“Tiger Blood”
3 Rounds for time of:
- 10 Clean and Jerks (95/135)
- 400m Run
Goal=Under 12 minutes
Then:
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.
Stimulus Goal:
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.
