16 October 2015 16 October 2015
Friday 16 October 2015 '16 October 2015'

12115593_1022520171111867_8792011583827259920_n1. Warm-up all levels
a. Two minutes of banded glute activation
b. Row 750m – Keep heels flat to warm up glutes and hamstrings – Push hard pace

2. OLY
Clean and Jerk 7×2 @80-85% – Drop and reset each rep
Full squat clean and split jerk. Work up based on feel.

3. Strength
Push press 4×3 @90%

4.
10 Rounds
50m Sprint – Rolling start
Rest 1-2 minutes

Extra, depending on your weaknesses, choose ONE of the following:

5a.
AMRAP 6 minutes
Max sets of 3 strict pull-ups
Any grip acceptable.

5b.
AMRAP 20 minutes
30 Wallballs 30/20lbs
20 GHD sit-ups
10 Deadlifts 315/225lbs

5c.
6 Rounds
2 ‘Alec Smith Complex’ (4 Pull-ups, 3 CTB, 2 Bar MU)
10 Burpee box jump-overs 24/20″
Rest 30 seconds

Be Sociable, Share!