200m Run
The for 8 mins cycle through:
5/side Hip 90/90
5/side Scorpion Stretch
10 Hip Thrusts
5/side Back Rack Barbell Single Leg Romanian Deadlifts
10 Good Mornings
10 Hip Muscle Cleans
10 Banded Pull Apart
10 Kneeling Push Ups
Spend about 6 mins on technique here
Perform sets together as a class of:
Set 1 – 8 Slow Hang Muscle Cleans
Set 2 – 8 Hang Power Cleans (3 sec pause at the knee)
Set 3 – 8 Power Cleans (3 sec pause at the knee)
Set 4 – 8 Shoulder to Overhead
Set 5 – Performed individually. Build up to desired weight for the workout
Complete 4 sets of:
1 min Power Clean & Jerks (70% of your 1RM)
Rest 1 min
1 min HS Walks / Wall Walks / Hand Release Push Ups
Rest 1 min
1 min GHD Sit Ups / Straight Leg Crunches
Rest 1 min
In 10 mins complete 3 sets of:
10 Barbell Hip Thrusts (TX220)
45 secs/side Weighted Side Plank
Rest 90 secs
Before Class
Complete 3 sets of:
Max Rep Strict HSPUs
Rest 30 secs
Max Kipping Deficit HSPUs
Rest 3 mins
After Class
Complete 3 sets of:
45 secs/side Single Arm OH DB Carry
45 secs/side Single Arm KB Carry
Rest 2 mins
Complete 4000m Row as follows:
Complete 4 sets of:
400m at moderate pace
Rest 30 secs
300m at fast pace
Rest 30 secs
200m at faster pace
Rest 30 secs
100m Sprint!
Rest 2 mins
Push for as many reps as possible during the working minute.
Every 5ft for HS Walk counts as 1 rep.
Goal is to have no misses on the Power Clean & Jerks. Rest for no more than 5 secs between reps.