Tuesday February 26th, 2019

Olympic Lifting:

Power Cleans
2 x 5 @70%
15/ 12 ring dips
2 x 4 @75%
15/ 12 ring dips
2 x 3 @80%
15/ 12 ring dips
2 x 2 @85%
15/ 12 ring dips

*not touch and go, quick singles. Rest between sets.
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Front Squat:

2 x 2 @ 80%
2 x 8 @ 60%
After each set complete 5 Burpee Broad Jumps
2:00 rest
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Accessories:

4 x 12 double KB Lunge, rest 2 mins between sets. In rest complete 20 Jump squats

4 x 100ft Front rack carry@2x32/24, rest 60s

4 x 100ft Regional standard DB Lunge (switch @50ft), rest 2 mins
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Sport:

For Time:
54 Chest to Bar Pull-ups
- 2 Rounds of:
6 Cleans
4 Front Squats
2 Jerks
M - 100 - F - 70kg

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