Warm-Up : 8:00 Cap
2-3 Sets, For Quality
:60sec Jumping Rope
:30sec Glute Bridge Hold
Weightlifting
Every 2:00 minutes , 5 Sets
Power Clean + Split Jerk + Front Squat + Split Jerk (5sec pause in catch)
Holding between 60-70%
"Rowdy"
2 Rounds, For Time:
600m Run
36 Wall Balls 9/6kg
24 Toes to Bar
12 Alternating Hang Dumbbell Clean and Jerk 32/22.5kg
Time Domain: 14:00-17:00 minutes
Time Cap: 20:00 minutes
Recovery / Mobility
2:00 minute Weighted Assisted Straddle Stretch
2:00 minute Saddle Pose
1:00 minute / 1:00 minute Pigeon Pose
2:00 minute Seated Forward Fold
Optional Accessories
3 Sets : For Quality
8-10 Reverse Nordic Curls
10-12 Anterior Tibialis Raises
:40-:60 second Wall Sit
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