200m Run
1 min/side Hamstring PNF Stretch
Then complete 2-3 sets of:
6/side Single DB Front Rack Reverse Lunge to High Knee Hold (3 secs)
6/side Single DB Single Leg Deadlifts
10/side Single DB Hang Muscle Cleans in Sumo Stance
In 5 mins practice the Pause Power Clean technique as a group:
Set 1 – 8 Slow hang Muscle Cleans
Set 2 – 8 Hang Power Cleans with 3 sec pause at the knees
Set 3 – 8 Power Cleans with 3 sec pause at the knees
Set 4 – Warm up your Power Clean
5 Power Cleans)
AQAP complete 5 rounds of:
5 Power Cleans (185/125 – 135/95 – 95-65)
10 Burpees over Bar (bar facing)
Time Cap: 9 mins
Complete 10 rounds of:
1 Legless Rope Climb
8 x 25ft Shuttle Runs
Or
AQAP complete 3 rounds of:
10 Bar MUs
100 DUs
(Time Cap: 10 mins)
AQAP complete the following Row intervals for calories:
50-40-30-20-10-20-30-40-50
Rest 1 min between each
Build to your best 5 rep for the day using the following percentages as a guide:
Set 1 -50%
Set 2 – 60%
Set 3 – 70%
Set 4 – 75%
Sets 5&6 – Go for a max 5 rep
(Your reps donot have to be touch and go. Take 5-8 secs between reps)