Wednesday, May 17th 2017

Warm-Up:

Loaded Carries

Suitcase Carry – 2 x 20m p/arm

Waiters Walk – 2 x 20m p/arm

Heartbeat Carry – 2 x 20m

Offset Carry – 2 x 20m p/arm

 

Movement Prep:

Boostrapper Squat x 10

Cossack Squats x 10

1-Arm OHS/Sotts Press Combo – 2 x 6

Overhead Squat – 2 x 8

Overhead Squat – 2 x 8 – 45/33

 

Strength:

Suitcase Deadlift: 5-4-3-2-1-1-1 p/side

 

Conditioning:

Every 30 seconds for 10 minutes (20 sets):

2 x Double KB Clean

1 x Double KB Press

3 x Double KB Front Squat

Rest 2 minutes

Then:

10 Sets:

30 seconds 1-Arm KB Swings for Max Reps/30 seconds Rest