-Warm up-
10 minutes:
25 Jumping Jacks
Row 300m
5 minutes:
2 Rounds:
5 Med Ball Cleans
5 Push Ups
10 Double Unders
-Olympic Lifting-
A. Halting clean deadlift (3 sec at knee) + hang clean from that halt position
-Strength-
B1. Press- 3 @ 70%, 3 @ 80%, 3+ @ 90%
B2. Weighted pull-up 3 x 3 (ascending)
Complete on a 3-4 minute clock
-Conditioning-
C. Three rounds for time of:
30 overhead walking lunges 45/25
400 meter run
3 rope climbs
-Cool down-
Roller
-Back (Accumulate 2 minutes)
-Quads (Accumulate 1 minute per leg)
Post all results to comments.
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