-Warm-up-
10 minutes:
20 double unders
20 sit-ups
10 double unders
10 sit-ups
5 minutes:
3 rounds:
6 hand release push-ups
12 shoulder taps (https://www.youtube.com/watch?v=1okSA32sFWs)
-Olympic Lifting-
A. Press from Split Position (out of rack), 5-5-5 reps
-Strength-
B. Power Clean- 3 @ 63%, 3 @ 70%, 3 @ 77%, 3 @ 85%, 3 @ 92%
Complete on a 2 minute clock.
Complete on a 2 minute clock.
-Conditioning-
C. As many reps as possible in 12 minutes:
Run 200 meters
15 Shoulder to Overhead with Double KB or DB, 55#/35#
10 Strict Pull-ups
Use bands for assistance if needed.
Use bands for assistance if needed.
-Cool down-
Banded shoulder stetches
:20 seconds tricep/ arm across body
:20 seconds chest/ front delt/ arm behind body
:20 seconds lat/arm overhead
Post all results to comments.
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