FIT
WARM UP
1:00 Cardio
10/side Hip Rotations
10/side Ankle Rotations
10/side Leg Swings
10 Shoulder Rolls
10 Goodmornings
10 Front Squats
10 Strict Press
10 Hang Power Cleans
10 Broad Jumps
STRENGTH
A. 3 Sets
1 Clean Lift Off W 3sec Pause
+
1 Clean Pull
+
1 Hang Clean Pull
B. EMOM 10
1 Power Clean
Work up in weight for A and B.
Building to a challenging PCL with good technique.
WOD
3 Rounds
30 Ball Slams
15 Hang Power Clean And Jerks
Buy Out – 5:00 Row/ski/bike For Cals
D – choose weights
F – 30/20, 75/55
P – 30/20, 95/65
COOL DOWN
1:00/side Pvc Front Rack Stretch
2:00 Forward Fold
Burn
WARM UP
12 Cals On Machine
20 Plank Shoulder Taps
10 Deadlifts
10 Strict Press
10 Db Swings
10 Hang Snatch
SWEAT
A. AMRAPx12
30 Grass Hoppers
15 Db Snatch
300m On Machine (Or 7 Calories On Bike)
B. 4 Sets
8/side Deficit Reverse Lunges
16 RDL
