Friday 02/03/18

Friday 02/03/18

A. WARM-UP

3mins bike

3 sets:

-x10 PVC shoulder circles

-x10 leg swings

-x10 OH squats

-x5 burpees

1 set with empty barbell:

-x5 DLs

-x3 clean shrugs

-x3 clean high pulls

-x3 power cleans

-x3 squat cleans

-x5 DB squats

 

Take 7mins to build to 80-90% of 1RM clean – then reduce to a load for the workout.

 

B. 18.2

 

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 -10

DB squats

Bar facing burpees OTB

 

then

1RM CLEAN

 

Time cap: 12mins

 

 

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