MOBILITY/MAINTENANCE
Dynamic Warmup
STRENGTH
Strict Press
3-3-3-3-3
Complete a set every :90 secs
Week #2 of these numbers, build on last weeks effort
CONDITIONING (TIME)
PERFORMANCE
400m Run
3 Rounds. 5 Hang Cleans, 4 Push Jerks, 3 Bar Muscle Ups
400m Run
2 Rounds. 5 Hang Cleans, 4 Push Jerks, 3 Bar Muscle Ups
400m Run
1 Round. 5 Hang Cleans, 4 Push Jerks, 3 Bar Muscle Ups
FITNESS
3 Burpee Pull-ups
Barbell:
Rx. 60/40
Int/Mst. 50/35
Beg. 40/30
