-Warm-up-
10 minutes:
20 lunges
20 sit-ups
10 press (empty bar)
5 minutes:
Parnter oblique med ball toss (10 per side)
-Olympic Lifting-
A. Hang clean + Tng clean
-Strength-
B1. Press (percentage based off of 3 x 3 weight last week) 5 @ 65%, 5 @ 75%, 5+ @ 85%
B2. Weighted pull-ups 3 x 5 acending
-Conditioning-
C. 3 rounds for time:
50 pistols alternating
7 muscle ups
10 hang power cleans 175/115
Time cap 16 minutes
-Cool down-
10 catback/camelback stretch
10 swimmers
10 arm circles forward
10 arm circles backwards
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