Friday 24th May, 2019

AM SESSION:

Back Rack Lunges:

5 x 12
Rest 2min
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Protocole 2pm:

5 sets
100m farmer carry 1 x 24 (switch at 50m)
10 alt. HEAVY front rack box step up
10 Barbell ab roll out
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PM SESSION:

Back Squat:

5 sets
4 Reps, 75%

Rest 2:00/3:00 between sets
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Strict Ring Dip:

3 x 3reps for load
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Clean and Jerk:

8:00 Hit a heavy single for the day 
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Clean Pull:

5 x 2 reps, 100%
Each rep with a 2 sec pause at knee then explode

rest 1:00
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Clean and Jerk Battery:

30 Seconds work / 30 Seconds Rest

Max clean and jerk @ 85% of above

Continue until you have hit 15 reps total

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