200m Run
90 secs/side Hip & Knee External Rotation on the floor
In the remaining time cycle through:
10 Dead Bugs
8 Romanian Deadlifts
8 Hang Muscle Cleans
8 Push Presses
800m Run
50 Power Cleans (95/65)
50 Burpees over the Bar (lateral)
50 OH Plate Lunges (45/25lb plate)
50 T2B / HKR
Complete 4 sets of:
8-10 Seated DB Strict Press with a neutral grip (T2020)
Rest 30 secs
Max effort (-2) Horizontal Ring Rows (T2020)
Rest 1 min only
Complete 3 sets of:
20 Banded Triceps Pull Downs
20 Banded Biceps Curls
20 Banded Pull Aparts
Rest 90 secs
3 Power Cleans at 60-70% of you 1RM + 3 Jump Squats as high as possible after each set of Cleans
We are looking for perfect Cleans today. Find your groove. Focus on speeding up the bar from the knees to the receiving position.
DO NOT GO FOR A PR TODAY!