Darnall II

Warm-up: Soldier Walking Down Dog to Runner's Lunge & Twist Down Dog to Pigeon

15 OH Squat Drills 15/25

Chest/Shoulder Mobility


Option 1: > 3 Months

For Time 200 m Run/Row 20 Clean and Jerk 65/95 400 m Run/Row 15 Clean and Jerk 65/95 800 m Run/Row 10 Clean and Jerk 65/95 400 m Run/Row 15 Clean and Jerk 65/95 200 m Run/Row 20 Clean and Jerk 65/95


Option 2: < 3 Months

For Time

200 m Run/Row

20 Clean and Jerk 45/65

400 m Run/Row

15 Clean and Jerk 45/65

800 m Run/Row

10 Clean and Jerk 45/65

400 m Run/Row

15 Clean and Jerk 45/65

200 m Run/Row

20 Clean and Jerk 45/65

Option 3: < 1 Month

100 m Run/Row

5 Clean and Jerk 25/45

200 m Run/Row

5 Clean and Jerk 25/45

400 m Run/Row

5 Clean and Jerk 25/45

200 m Run/Row

5 Clean and Jerk 25/45

100 m Run/Row

5 Clean and Jerk 25/45


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Option 4: Strength Focus

Complete 1/2 the main workout, then complete 5 x 3 AHAP Bench Press

*Watch that back! Let's all make sure our common sense overrules our pride today. Dropping weight on the C & J is totally allowed!


Daily Challenge: 2 x 20 reps, each side, calf raises