WORKOUT
WARM-UP:
1 x 400m run
+ 12-9-6-3:
• Single Leg Deadlift (each leg)
• Burpees
• SA DB High Pulls*
*Shrug, keep elbow high and outside & dumbbell close to the chest
THEN…
A.
10 mins to build on:
1 Clean Pull + 1 Below knee Power clean + 1 Above knee Power clean + 1 Split jerk:
B.
8 mins steady flow:
• 6/leg KB front rack cossack lunge
• 10/side lying clam shells
• 30-45sec Handstand hold or 30 sec plank up downs
+
1 min on / 1 min off:
• 5 deadlift @115/85# or 95/65#
• 5 Hang squat cleans
• Max double under in remainder time
x 7-8 rounds
BOOTCAMP:
For time, 30-20-10:
• Alternating DB Power snatch
• Butterfly sit ups
Rest 3 mins
+
For time, 21-15-9:
• DB Squat clean Thruster
• Tuck ups
Rest 3 mins
+
For time, 12-9-6:
• Devil’s press
• Jumping lunge per leg
+
Finisher if time:
• 30 sec banded Glute hip bridge pulses
• 30 sec banded left side lying clam shells
• 30 sec banded right side clam shells
• 30 sec plank up downs
x 3
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