Warm up
3 rounds of
20 Air squat
30 sec Samson stretch, both legs
20 Jumping jacks
20 Banded pull apart
10 Hanging scapula shrugs
20 sec lats/hamstrings stretch, hands on wall
10 Banded RDL
Strength
Take 15 Minutes to work up to a heavy complex of:
1 Power Clean
1 Push Jerk
1 Hang Squat Clean
Hold on to the bar through all movements.
Metcon
10-8-6-4-2 TC 10 min
Squat Clean
Bar over Burpee
Level 1 – 60/40kg
Level 2 – 50/35kg
Level 3 – 40/30kg, regular burpees
Level 4 – Goblet Squats 20/12kg, regular burpees
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