Warm up:
30 seconds of each:
Easy row
Dynamic Spider-Man’s
Medium row
Dynamic Samson stretches
Fast row
Push up to down dog
With PVC: 5: good mornings, 5 back squats, strict presses, stiff legged deadlifts, front squats
Health & Fitness
A. 5 sets:
A1. Dual KB deadlift 6-8reps
A2. Dual KB seated L-sit press 6-8 reps
B. On the minute for 16minutes (8rounds)
Minute 1: 15/12 Cal row
Minute 2: 3 KB clean and jerks per arm
Classic:
A. Clean Drill:
Clean pull to knees with 30% 2×5
Tall clean with 40-50% 2×3
B. Five sets of:
Clean x 1.1 for form
(rest 10 seconds between singles)
Rest 2 minutes
C. On the minute for 16minutes (8rounds)
Minute 1: 15/12 Cal row
Minute 2: 3 power cleans
D. Choice mobility