A one hour workout is 4% of your day. NO EXCUSES!

-10 Burpees
- Flamingo
- 5 Up/Downward Dog
- 5 Pass Through, Around the World

Then
Jerk Foot Skill Progression

Box Squat , Clean and Jerk Technique

BOX SQUATS OPTIONAL
on the minute x 10:
2 Box Squats

Base Camp-
0-4:00  3 min Plank
4-8:00 100 Sh Taps
8-12:00 Back Ext 3 x30
10 Knee Raise from Rig/Tricep Dip Mach/Floor
12:00 every 90 sec x 5 sets
Then
Stretch Flamingo, Toes to OH into V-sit, Happy Baby


JERK TECHNIQUE
0-4:00 Strict Press in Split Jerk Stance 5x3
Seated Athlete- Strict Press

4-8:00 Tall Jerk 4x4
Seated Athlete- Strict Press w/ focus on head through

8-12:00 Pausing Split Jerk 5x3
Seated Athlete- Clean High Pulls


12:00 Clean & Jerk Technique
On the 1:30 x 5 Sets:
12:00
13:30
15:00
16:30
18:00
3-Position Squat Clean
1 Split Jerk
Seated Athlete- Lap to shoulder, floor to lap, floor to lap and then to shoulder, sh to OH

20:00 Clean & Jerk in a 5 min window build to a moderately heavy C&J


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Alone Together

(Start by 30 after)
On the 4:00 x 6 Rounds:

6 Burpee Box Jumps   24/20
9 Kettlebell Swings  70/53
12/9 cal Row/Ski, 8/6cal Bike

L1/Base Camp- Burpee on Box & Step Up, KBS, 12/9 cal Row/Ski, 8/6 cal Bike
L2- Burpee on floor and 2-4 of 45# plate box jump overs, KBS 18/10, 12/9 cal Row
L3- Burpee Box Step up as needed 24/20, KBS 53/35, 12/9 cal Row
L4- As above
Seated Athlete- 6 WB, KBS 10/5, 12/9 cal 
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Roll Out Finisher

Roll out:
Chest (Pecs)
Shoulder
Lats
Buttocks
Leg F/B & Sides
Back

And Stretch Wrists
Flamingo
Frog Stretch
Figure 4

Anything else that is tight, just asl how to stretch :)
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Comments

Aaron Smith

Aaron Smith 2 weeks, 1 day ago / Reply

Box Squat , Clean and Jerk Technique:
Notes: I suck at these bad, wobbly, back foot 45 degrees.

Aaron Smith

Aaron Smith 2 weeks, 1 day ago / Reply

Alone Together:
Notes: burpee box jumps were smooth, got them unbroken, got 1 pood kbs unbroken, and 12 cal on the ass bike.

Rebecca Beach

Rebecca Beach 2 weeks, 1 day ago / Reply

Alone Together:

Phil Haas

Phil Haas 2 weeks, 1 day ago / Reply

Roll Out Finisher:

Phil Haas

Phil Haas 2 weeks, 1 day ago / Reply

Alone Together:

Phil Haas

Phil Haas 2 weeks, 1 day ago / Reply

Box Squat , Clean and Jerk Technique:
Notes: 145lb on the heavy clean and jerk

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