-Warm-up-
10 mins out
2 rounds:
5 burpees
10 air squats
15 jumping jacks
5 mins out
2 rounds:
8 kb sumo deadlift high pull
8 kb swings
8 kb overhead walking lunge
-Olympic Lifting-
A. Jerk footwork drills
1. Jerk Balance
2. Tall Jerks
B. Power clean, in 10 minutes work up heavy single
-Conditioning-
For time:
Row 500 meters
20 stone to shoulders
200 meter farmer carry 70/50
Burpee penalties for putting db's down. Stone weight of choice.
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