-Warm-up-
10 minutes:
Run 400 meters
5 minutes:
15 kb deadlift high pull
20 hollow rocks
-Olympic Lifting-
A. 3-position Squat Clean
(mid-thigh / below knee / floor)
-Strength-
B1. Press, 3 x 5 @ 90% of last weeks heaviest set of 5
B2. Weighted pull ups, 3 x 5 @ 90% of last weeks heavies set of 5
Complete on a 4 minute clock
-Conditioning-
Every minute on the minute for 4 minutes:
5 wall balls 14/20
5 toes to bar
Every minute on the minute for 4 minutes:
5 wall balls 14/20
5 power cleans 135/90
Every minute on the minute for 4 minutes:
5 wall balls 14/20
5 burpees
-Cool down-
Yoga pose - Pigeon (accumulate 1 minute per side)
Yoga pose - Cobra ( accumulate 1 minute per side)
Post all results to comments.
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