Warm-Up: Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
1. Hang Power Clean & Jerk. 5 (sets) x 3 (reps). Focus on driving with your legs to open your hips. The shrug pulling you into the catch will help you stick the landing. On the jerk, focus on keeping your torso upright during the dip and then pushing yourself under the bar.
2 sets of 60 second plank, 15 butterfly situps, 10 DB Russian twists each side (15#).
Calves, Achilles, hamstrings, quads, chest, upper back and hips.