Warm-up:

15-12-9:
Empty Bar Good Mornings
AbMat Sit-Ups

12-9-6:
Calorie Bike (or Row)
Reverse Lunge and Reach (Samson Stretch) – 1s Pause

9-6-3:
Empty Barbell Deadlift
Empty Barbell Hang Power Clean

Strength:

10 minutes to build to a heavy single POWER CLEAN

Conditioning:

“Blued Up”

5 Rounds
10 Power Cleans (135,95)
10 Bar Facing Burpees

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