07.04.2018

Warm up:

2 rounds :

Run 400m

10 alternating Single leg flexion

2 length Broad jump (to the wall and back)

2 length Bear crawl (to the wall and back)

Then; with dowel or bar, as a group (2 rounds)

(5 of each no dropping)

Clean shrug
Clean pull
Power Clean
Squat Clean
Front squat

Weightlifting:

EMOM 6:00

Clean pull + Hang Squat clean + Front squat

(Building)

Rest 2:00

EMOM 6:00

Squat clean (from floor) + Front squat

(Keep building …)

Conditioning:

AMRAP 12:00

6 Push press (135/95)

12 Burpees over bar

12 GHD sit up

Recovery:

1. Banded bully : 4:00 (2/ea)
2. Posterior chain floss : 4:00 (2/ea)