Skill: KB Windmill 2 x 5 each side Good Mornings 3 x 8 Strength: Hang Clean 3 x 5 at 60% Clean and Jerk 1 x 3 at 70%, 2 x 3 at 80%, 2 x 1 at 90% OH Squat 3 x 5 at 70% Back
Read more →Skill: OH Squat at 60% 3 x 5 KB Windmill 2 x 5 at warm up weight Strength: DB Bench Press 3 x 20 with 30 seconds rest between sets Dead Lift 1 x 5 at 60%, 5 x 3 at 80% Conditioning: KB Swing x 20
Read more →Skill: Hang Snatch 3 x 5 at 60% Strength: OH Squat 5 x 5 work up to 80% Bench Prress work at 70% for all sets Conditioning: Box Jump x 12 KB Swing x 12 Scotty Bobs x 6 4 Rounds Then… Ball Slam x 20 FLR
Read more →Skill: Hang Power Clean 3 x 5 at 70% Hang Clean 3 x 5 at 75% Strength: OH Squat 5 x 5 – work up to 80% Bent Row 5 x 5 Back Squat 5 x 2 at 85% Conditioning: Jingle Jangle 8 x 20″ x 20″
Read more →Skill: OH Squat 3 x 5 Pistols 3 x 6 each leg Single Leg Box Step Ups 2 x 6 each leg – SLOW Strength: Cleans – Find Max Bench Press 5 x 5 Conditioning: “Tail Pipe” Row 250 meters at max effort KB Rack Hold while
Read more →Skill: Lateral Hurdle Fast Feet (x4) ==> Lateral Hurdle Jump (x3) 4 Rounds with 2 minutes rest between sets OH Squat 3 x 5 working up to 70% Workout: Hang Clean (catch in full squat) x 8 Push Press x 8 (@ 70%) Lunge x 8 each
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