WORKOUT
Warm-up with an empty barbell:
5 clean dead lifts
5 high clean pulls
5 muscle cleans
5 fronts squats
5 strict press in the split squat
x 2 rounds
then:
A. 2 TnG Power cleans + 1 Above knee squat clean + 1 split jerk every 1:15 min x 8 sets
B. 3 rounds:
Barbell good morning @30×1 x 8-10 good reps
Rest 20 sec
Side lying Banded clam shells @11×1 x 15/side reps
Rest 20 sec
20 Plank hold with rotating hip taps w/ 10 sec hold on last rep
Rest 20 sec
+
Every 6 mins x 18 mins :
500/450m Row
20 CTB or Pull ups
30 DB walking lunges @50/35# ( 1 DB)
BOOTCAMP
3 rounds for time:
30 Alt. DB power snatch
15 Burpees over DB
rest 3-4 mins
For time:
21-18-15-12-9-6-3
DB Front squats
Cal Rowing or Bike or Ski erg
Ball Slams
+
Finisher if time:
25 banded face pulls
20/side Banded Paloff press
x 2 -3 sets
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