Monday, March 14th 2016

Warm-Up:

500m row

Wall Squats x 10

Pass Throughs x 10

Then:

3x:

10 Kettlebell Swings

10 Goblet Squats

 

Movement Prep:

Tall Clean + Pause Front Squat + Front Squat– (1 + 1 + 1) x 2 x 3

Clean High Pull w/ :02 Pause at Mid-Hang – 3 x 3

 

Strength:

Work up to a 2-Rep Max Clean.

Start at 70%, then add weight by feel

 

Conditioning:

2 Sets, Rest 2:00 between sets.

4 x (:30/:30) Dumbbell Frog Hops – Must hold dumbbells the entire time, including rest periods.