MONDAY

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

12 Hang Power Cleans

60 Single-Unders

12 Push Press

PERFORMANCE

AMRAP 15:

30 Double-Unders

15 Deadlifts 50/35

30 Double-Unders

15 Hang Power Cleans 50/35

30 Double-Unders

15 Push Jerks 50/35

BODY ARMOUR

3 Rounds

8 Barbell Good Mornings 40/30

8 Tempo Barbell Pendlay Rows 40/30 (fast pull from floor, 4 sec lowering phase)

20m Disc Drag