Warm Up
For quality:
Jog, 5 mins
-- then --
3 rounds of:
10 Scapular Pull-ups
10 Push-ups
10 Air Squats
Plank Hold, 45 secs
Weightlifting
I. Every 2:30 mins x 5 sets: Power Clean
1x3 at 70% 1RM
1x2 at 80% 1RM
1x2 at 80% 1RM
1x2 at 80% 1RM
1x3 at 75% 1RM
II. Every 2:30 mins x 5 sets: Snatch Grip Push Press
2x5 at 80% 1RM
3x2 at 87% 1RM
III. Every 2:30 mins x 5 sets: 1¼ Front Squat + Front Squats
3 x 1 + 2 @ 72%
2 x 1 + 1 @ 75 - 90%
Conditioning
Every 3:30 mins x 5 sets
18 GHD Sit-ups / Abmat Sit Ups
12 Alternating Pistols
4 Bar Muscle-ups
Accessory Work
3 Rounds for Quality
15 Banded Lat Pull Downs
10 Bench Supported Dumbbell Lat Pull Overs, pick load
1 min. Sandbag Bear Hug Hold, pick load
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