Tuesday March 12th, 2019

Olympic Lifting:

Power Cleans
2 x 5 @72%
15/ 12 ring dips
2 x 4 @72%
15/ 12 ring dips
2 x 3 @82%
15/ 12 ring dips
2 x 2 @87%
ME Unbroken Ring Dips

*Not touch and go, quick singles. Rest between sets. Ring Dips are after you have completed both sets of cleans before moving onto next percentage. 
__________________________________________________________________________
Front Squat:

2 x 2 @ 75%
2 x 4 @ 80%
After each set complete 5 Box Jumps 34/20"
2:00 rest.
________________________________________
Accessories:

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

4 sets of
50ft Front rack carry@2xKB
50ft OH Carry
50ft Front rack Lunge
50ft OH Lunge
100ft Walking lunge

4 x 20 Single leg glute bridge (10/10), rest 2 mins
____________________________________________
Sport:

3 rounds for time:
30 cal row
20 hang snatch, 35/ 25
10 HSPU

← Back to Blog