Fitness:

A. Push Jerk Skill - 5 Min
B. Every 90 sec for 6 sets:  3 TnG Power Clean + 3 Front Squat + 3 Push Jerk 
+
10 Rounds :
5 Hang Squat Clean @ 95-115/65-75#
10/6 Cal Bike
30 DU or 60 Singles
Rest 1 min between rounds
+
Midline:
5 Sets 
10 V-Ups
10 Side Crunches L
10 Side Crunches Right
rest 31 Sec


Performance:

A. Front Squat 3, 2, 1, 1 ( Have a crack at the singles - if feeling it) ; rest 2 Min
B1. Press Cluster 1.1.1.1.1(rest 10 sec between singles) x 3; rest 60 sec
B2. 1 Legless Rope Climb x 3; rest 60 sec ( go as far as you can without legs then use them if needed , lower without legs if poss)
+
6 sets:
200 meter Run @ 75% easy effort:
Rest 10 Sec
3-5 Strict Pronated PullUps
Rest 10 Sec
5-8 Strict Ring Dips
Rest 10 sec
8-10 TTB
Walk 60 sec between efforts
+
Midline - Super Set:
10 GHD Sit Ups
10 Back Ext
rest 60 sec x 3-4 sets




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