WARM UP
Jog 400 mt/Row 500 mt
10 Hanging leg raise
10 Good mornings
10 Knees to elbows
10 Good mornings
10 Toes to bar
10 Good mornings
10 GHD sit-ups
MOBILITY & SKILLS
Clean Warm Up – Push Jerk
CONDITIONING
A) For time/reps
With a continuously running clock complete 5 Clean & Jerk every minute.
0:00-5:00 #30/15
5:00-10:00 #40/25
10:00-15:00 #50/35
Continue adding #10 every 5 minutes for as long as you are able.
B) Bring Sally Up Squat Test #50% BW
