-Warm-up-
10 minutes:
Every minute on the minute for 3 minutes:
Row 100 meters
4 over the rower burpees
5 minutes:
2 rounds (empty bar)
5 strict press
5 push press
5 push jerk
5 overhead squat
-Olympic Lifting-
A. Hang squat clean- below the knee
-Strength-
B1. Press 3 x 4
B2. Weighted pull-ups 3 x 4
Complete on a 3-4 min clock. Heavier than last week.
-Conditioning-
C. For time:
Run 600 meters
21 Overhead squats 95/65
Run 400 meters
15 Overhead squats 95/65
Run 200 meters
9 Overhead squats 95/65
-Cool down-
10 scorpions (each side)
25 banded good morning (fast)
25 band pull aparts (fast)
Post all results to comments.
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