01.23.2018
Warm up:
800m row or dolphin run
Mobility:
[6:00]
- Super-front rack : 2:00
- Wall squat/ Banded wall squat : 4:00
Weightlifting Warm-up:
2 x 5 each:
Clean shrug
Clean pull
Muscle clean
Front squat
Push press
Strength:
(20:00)
Complex : 1 Squat clean + 2 Jerks (power or split)
4x 1 (across, approx. 85% 1RM)
Conditioning:
7 Rounds :
7 Squat clean (95/65)
7 Push press (95/65)
7 Burpee over bar
7 Hand release push up
Rx +
7 Rounds :
7 Squat clean (115/75)
7 Push press (115/75)
7 Burpee over bar
7 Ring Dips (no bands)