Friday!
Warm Up
Clean Technique
A.
Take 15-20 minutes to build to a heavy Clean & Jerk
B.
Complete as many sets of the following interval until you complete 30 reps:
60 seconds of 135/95 lbs Ground to Overhead
Rest 60 seconds
Boom Lite
Warm Up
Dynamic Group Warm Up
A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Overhead Press x 8-10 reps each arm
Rest 45 seconds
V-Ups x 20 reps
Rest 45 seconds
B.
Five sets for max reps:
60 seconds of Man-Makers
Rest 60 seconds
Man-Maker = push-up, row left, row right, power clean, push press
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