Wednesday 6.1.16

WARM UP:
– 5 Minute Foam Roll
– 1 Round
400m Run
12 Kneeling Twists(Alt)
15 Swammers
12 Boot Straps
FITNESS & PERFORMANCE

a) STRENGTH: Back Squat
w/s: 5×5

b) OLYMPIC: Clean & Jerk
TnG Power Clean + Power Jerk
*Goal is PERFECT FORM ON CONSECUTIVE REPS. SPEED COMES AFTER CONSISTENCY. SOME WILL BE USING AN EMPTY BAR*

Level 1: 3×10, rest as needed
Level 2: 4×10, rest 2 min between
Level 3: 4×12, rest 90s between

 

PERFORMANCE
– Back Squat@75%
– Clean and Jerks @95-115/65-75, 1 min rest between

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