Warm up: 2 rds: 10 reps of each
ALt Lunges
KB Swing
KB Thruster
KB Stiff leg Deadlifts
Glute Bridges
Straight leg crossover x 5 each leg
Strength: Front Squat 3x10@ 70%
Conditioning:(20min cap)
3 Sets Each Set is: 5 Rounds 6 Power Clean (115/75)(95/65) 4 Thrusters Rest 1 Min Between Sets
Think of this workout as 3 parts or sets separated by a 1 minute rest. ******Each set is 5 rounds. So it is a total of 15 rounds!
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