BEGINNER & INTERMEDIATE
DAY OFF
ADVANCED-COMPETITORS
TRAIN AT 13.30
MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 400 mt Run;
then:
30-20-10:
Hip Extensions
Sit Ups
After each set, complete 3 Spidermans + 5 Strict Pull-Ups
Cash Out 500 mt Row
Directly into:
Barbell Warmup (emtpy bar)
5 Good Mornings
5 Strict Presses
5 Hang Muscle Clean
5 Front Squat
5 Hang Power Clean
SKILLS & SPECIFIC WARM UP
Clean Warm Up
2 Rounds, rest 2′
200 Meter Run
3 CTB Pull-Ups + 6 Pushups + 9 Air Squats
2 squat Clean # 75% of working Load
CONDITIONING
A) 5 Sets to Build To:
5-Rep “Touch and Go” Squat Clean and Jerk
rest 5′ then:
B) 5 Rounds of a 4′ AMRAP
400 Meter Run
1 Round of “CTB Cindy”
Max Squat Cleans #61/43
2:00 rest between rounds.
