At Firewall Workout:

Build up for 15 minutes:
1 Clean and Jerk

Increasing Ladder
Box Jump Overs (24,20)
Clean and Jerks (95,65)

At Home Workout:

EMOM x 16:
Minute 1 – :45 Weight Staggered Hip Bridges (:01 pause at top)
Minute 2 – :45 Vertical Jumps
Minute 3 – :45 Right Foot Elevated Plank
Minute 4 – :45 Left Foot Elevated Plank

*Additional Notes: For the hip bridges, members are to extend their legs out further than a regular hip bridge. This’ll put only the edge of the heel on the floor versus the entire flat foot. The toes will be pointing up to the ceiling with a weight on their hips. Have members reset themselves after each vertical jump. The idea is to just as high as possible each and every jump. It doesn’t matter how many reps they get in. Make sure members don’t twist their bodies in the single leg planks.

Up ladder by 2…
Jumping Lunges
Alternating DB Hang Clean and Jerks

Goal: >Round of 14
CAP: 10:00
STIM: If members aren’t able to keep their front foot flat and gently touch their back knee to the ground, have them perform stepping lunges instead. Members can elect to do a push press or push jerk with the clean and jerks.