3 rounds
1:00 plank
:30 side plank e/s
30 Flutter kicks
Then..,
Clean warm up
Then..,
Every 4min. x 5 Rounds: 20min cap
200m Run
200m Row
5 Power Clean + Jerks – build
Remember that this is sets of 5, so it’s not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles.
Then..,
Back Squats
Set 1: 10reps :1 pause on top light
Set 2: 8 Reps :1 pause on top med
Set 3: 6 reps :1 pause on top heavy
rest 2:00
Set 4: 20RM
Then..
3:00 easy bike
3:00 foam roll
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