A) 3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle if a rep scheme is not provided.
B) Standing Box Jumps (if time permits)
5-5-5-5-5, increasing height with each set
2 x 5, 1 x 5+
30 Clean and Jerks, 135#/95#
This workout has a 6:00 cap. We will do this in two separate groups; first, person A will do the workout while person B counts reps, and then person B will do the workout while person A counts reps. Any version of a clean is acceptable (power or full), and any version of shoulder-to-overhead is acceptable (push jerk, split jerk, or push press . . . or even press, but that's just ridiculous).
A) Back Extensions, 3 x 15 (weighted if possible) - skip if you did GH raises already today
B) Mob your quads or hamstrings for 2:00/leg in between sets of back extensions.