-Warm-up-
10 minutes:
2 rounds:
5 pull ups
10 push ups
15 air squats
5 minutes:
10 scorpions
10 pvc pass throughs
-Olympic Lifting-
A. Squat Clean + 2 Pause Front Squats
Complete 5 sets on a 2 minute clock. Move up in weight each set but keep your movement clean.
-Strength-
B1. Press 3 x 3
B2. Weighted Pull ups 3 x 3
Complete on a 3-4 minute clock
-Conditioning-
C. For time:
Run 800 meters
50 toes to bar
25 thrusters 135/95
-Cool down-
Roller
- hip flexor/upper quad (accumulate 1 minute per leg)
-hamstring(1 minute per leg)
Post all results to comments.
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