WARM UP

5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)

Add in 2-3 sets of any specific movements to warm yourself up for dynamic movement (broad jumps, Burgener warm up, etc.)

CIRCUIT 1

5x2 Squat Cleans + 2 Split Jerks

Notes:

Make sure you adequately warm up to squat clean + split jerk. Start with the Burgener warm up, then begin your working sets of 5x2+2

10-9-8-7-6-5-4-3-2-1

Thrusters (#95/65)

Box Jumps (#24/20)

Notes:

Complete 10 reps of Thrusters, then 10 reps of Box Jumps. Then complete 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep of each movement
Suggested weight written as (Male/Female) - Adjust load as needed