Warm -Up
Romanian Deadlifts
Every 2:30min x 4
-12 Romanian DL
-Shoulders 30 reps
5 Rounds - With a Ball
-8 Jumping Switch Lunges
-8 Squat Jumps
-8 Plank Taps On Ball
1:30 Rest Between Rounds
2 -3 Rounds
200m Row
20 Bicycle Crunches
20 Rear Delt Raises on knees
:30 Sec Rest Between Rounds
Stretch
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente