Tuesday, September 6, 2016

Wednesday 31, August 2016

Warm up:

3x
100 single jumps
20 ball slams - red med ball 20lbs

Skill:

Clean Skill Movement
6 reps of each

Mid shin to 3 second pause
Mid shin to clean pull
Mid shin to power clean
Md shin to full clean
Front squats
Power jerk
Split jerk

Strength:

Full clean 3-3-3-3-3
Thes after the clean work you will super set the following
Front squat 6-6-6-6-6
Back extension 15-15-15

Metcon:

30 hang cleans 70/50kg
30 bar over burpees
200m run
20 power cleans
20 bar over burpees
400m run
10 hang cleans
10 bar over burpees
600m run

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