TEAM WARM UP
CONDITIONING
In teams of 2 share…
500m Row
40 T2B
40 Clean and Jerks 40/30
40 Power Snatches
500m Row
30 T2B
30 Clean and Jerks 45/32.5
30 Power Snatches
500m Row
20 T2B
20 Clean and Jerks 50/35
20 Power Snatches
500m Row
10 T2B
10 Clean and Jerks 55/37.5
10 Power Snatches
AKL LADIES
MOBILITY/SPECIFIC PREP
5 min Dynamic Stretch
STRENGTH
Seated DB Shoulder Press
8-8-8-8
Band Assisted Strict Pullups
5-5-5-5
CONDITIONING
Every minute, on the minute, for 20 minutes:
Minute 1 – 9/6 Cal Airbike
Minute 2 – :40 secs Max Alternating DB Hang Clean and Press
Minute 3 – 12/9 Cal Ski Erg
Minute 4 – 4 Rope Walks
Minute 5 – REST
