BEGINNER
DAY OFF
INTERMEDIATE-ADVANCED-COMPETITORS
TRAIN AT 13.30
MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
2 Rounds
200 mt Run
30″ Alternating Samson Stretch
200 mt Run
30″ Warrior Stretch
Into 2 Rounds
5 Good Morning + 5 Back Squats + 5 Elbow Rotation + 5 Strict Press + 5 Stiff Legged Deadlift + 5 Hang Clean + 5 Push Press
SKILLS & SPECIFIC WARM UP
Push Jerk
4 Round Not for time
9 Cal Bike/Row
5 Deadlift
3 Hang Power Clean
1 Push Jerk
Climb Intensity & Load Gently
Rest 1-2 Min every Rounds
CONDITIONING
Train with your COACH
” IRON FIST”
Team or Individual
See You at 13.30
