Monday, October 3rd 2016

Warm-Up:

Row 500 meters

Wrist Circles x 10

Elbow Circles x 10

Arm Circles x 10

Over & Back x 10

Corkscrews x 10

Tricep Stretch + Sidebends x 10

Walking Lunge x 20m

Elbow to Instep x 10m

Wall Squats – 2 x 10

 

Movement Prep:

2 Sets w/empty barbell

Mid-Hang Clean Pull x 5

Mid-Hang Muscle Clean x 5

Front Squat x 5

Hang Clean x 5

 

Strength:

Clean –

65% x 3

70% x 3

75% x 3 x 3

 

Conditioning:

One the minute for 10 minutes:

15 Kettlebell Swings – 32kg/24kg

15 Push-Ups