Workout of the Day

WARMUP: Roll, Row, PNF, DROM

**Athletes competing in the CFL Affiliate League can arrive at 4:30pm at SCC to pre-warm up for their event held at 6pm.

A. Ramp Up
Complete as many reps as possible in 3 minutes of:
Front Squat (135/95/65 lbs), must Clean to rack.

Rest exactly 7 minutes, and when the clock hits 10:00, perform the following…

B.
Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches (135/95/65 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

C.
Complete as many rounds and reps as possible in 5 minutes of:

1 Thruster (135/95 lbs)
1 Burpee Over the Barbell
2 Thrusters (135/95 lbs)
2 Burpees Over the Barbell
3 Thrusters
4 Burpees Over the Barbell
4 Thrusters
5 Burpees Over the Barbell
and so on….

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Kettlebell Swings (24/16 kg)
10 Hand-Release Push-Ups

Score Reps and Rds.