3 Rounds
10 banded good mornings
10 scalp presses
10 Banded push ups
Pvc-3 Rounds
5 clean pulls
5 high clean pulls
5 muscle cleans
BB- Complex
1 muscle clean + 1 below the knee pause clean + 1 HH clean +1 power clean
3 x 2 65%
3 x 1 70%
1 x 1. 75-80%
Power Clean Clusters
3-3-3
3-3-3
3-3-3
3-3-3
Abs
2 sets
:30 sec Inverted plank
:30 hollow hold
:30 reverse crunches
Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove
Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight
Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat