200m Run
90 secs/side Couch Stretch
Then complete 2 sets of the following:
10 Banded Pull Downs
10 Banded Reverse Fly
10 Banded Pull & Rotates
Then complete 2 sets of the following:
5 Hang Muscle Cleans
5/side Front Rack Reverse Lunges
5 Front Squats
5 Empty Barbell Squat Cleans
In 5 mins complete 3 sets of:
3 Jerk Dips (3 secs pause in the dip)
3 Jerks (3 sec pause in the catch/receiving position)
5 reps at 60-70% of your 1RM)
5 reps at 70% of 1RM (no racks))
Complete 3 rounds for quality of:
20/15 Cal Row
5 Front Squats (155/105 – 115/80 – 75/55)
5 Push Presses
5 Thrusters
20/15 Cal Row
Rest 3 mins
For 15 mins cycle through:
6 x 50ft Shuttle Run
6-10 Strict HSPUs
6-10 C2B Pull Ups
(If you can complete more than 15 HSPUs unbroken then aim for 10 in the workout. Otherwise aim for 6. If you can perform more than 15 C2B Pull Ups unbroken then aim for 10 in the workout. Otherwise am for 6)
Final 3 sets at same weight.
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