Warm-Up:
General
2 Sets, For Quality
:30 seconds Jump Rope Practice
8-10 Kettlebell Taters
Into..
Plyometric
2 Sets, For Quality Speed + Power
Weightlifting
Every 2:00 minutes, 5 Sets
5 Hang Power Cleans
Perform all sets between 70-80% of 1RM Power Clean
Record Each Working Set
We want technically proficient reps and catching high in the Front Rack Position
"Salvator Mundi"
8:00 minute AMRAP
20-40-60-80-100... Double Unders
10 Front Rack Reverse Lunges
Load: 60/45kg
Score = Rounds + Reps
Goal: 4+ Rounds
RX+:
85/55kg
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
Optional Accessories: Hamstrings / Erectors
4 Sets, For Quality
6-8 Glute Ham Raises
30 second Weighted Sorenson Hold
Comments