Warm Up:
200m run or row
Wall sit, plank, walking lunge, Glute Bridge, Prowler Push
amount of time it takes to do 200m
Performance:
Clean Complex: 6 Sets, working up in weight
1 D.L. + 1 Hang Power Clean + 1 Push Press + 1 Push Jerk
For Time 3 Rounds:
50 Air Squats
7 Ring Pull Ups
10 Hang Power Cleans (135)
Fitness: 5 rounds:
10 Calories
10 Goblet Squat
10 Kb Swing (70/53)
5/5 single arm ring row
3 sets: 20 sec each:
side plank
tuck ups
side plank
tuck hold
-rest as needed-