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.
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Front Squat:
2 x 2 @ 75%
2 x 4 @ 80%
After each set complete 5 Box Jumps 34/20"
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 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
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Sport:
3 rounds for time:
30 cal row
20 hang snatch, 35/ 25
10 HSPU