Wednesday, September 3, 2014

A. Clean Drills (Barbell only) 5X each

-Clean Pull past knees
-Clean Pull
-Power Clean Above Knee
-Power Clean + FS
-Squat Clean + Jerk

B. 4 Heavy KB Swings (American 70lb)
    5  butterfly pull ups
    6 Ring Dips
   - Rest :30 -
    8 KB Swings (Russian 70lb)
    5  butterfly pull ups
    6 Ring Dips
   - Rest :30 -
    12 Kb Swings (Russian 70lb)
    5 butterfly pull ups
    6 Ring Dips

C. 50m Sprints
    Rest :30
    x 10

    Rest 3:00
   
    Repeat