FRIDAY

MOBILITY

S1. Banded Hamstrings (90 secs per)

S2. Banded Tricep (90 secs per)

SPECIFIC PREP

1 min Single Skips

10 Empty Bar Good Mornings

45 secs High Knees (Skipping)

10 Empty Bar Hang Muscle Cleans

30 secs Double Under’s Or (Attempts)

10 Empty Bar Strict Press

CONDITIONING 

FITNESS

AMRAP 15:

60 Single-Unders

12 Deadlifts

60 Single-Unders

9 Hang Power Cleans

60 Single-Unders

6 Push Press

PERFORMANCE

AMRAP 15:

30 Double-Unders

15 Deadlifts 50/35

30 Double-Unders

12 Hang Power Cleans 50/35

30 Double-Unders

9 Push Jerks 50/35

BODY ARMOUR

3 Rounds

10 Barbell Front Rack Lunges 50/35

20 Pushups

10 Barbell Pendlay Rows 50/35