Friday 28th June, 2019

AM SESSION:

Walking Lunge:

(back rack - as heavy as possible)
5 x 50ft
rest 2 min
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Protocole 2PM Accessory:

3 sets
6 alt. HEAVY front rack box step up
100ft D-ball hug carry @70/50
25 pike compression

Rest 2min
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PM SESSION:

Back Squat:

3 sets
5 Reps, 85%

Rest 2:00/3:00 between sets
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Clean and Jerk:

8:00 Hit a heavy single for the day 
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Clean and Jerk Battery:

Every 1:30 x 8 Sets
1 Clean Pull
1 Power Clean
1 Front Squats
1 Hang Squat Clean
1 Push Jerk
1 Split Jerk

77%
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Strict Ring Dip:

6 x 1reps for load
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Clean Pull:

5 x 1 reps, 120%

rest 1:00

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