Monday, July 6, 2015

WARM UP - should not exceed 10 minutes
5 min of joint prep
QM gallop x 1 length x 4 sets: rest 30 sec.

A. In 25 minutes, fine a 1RM clean and jerk.

B. Every 90 sec for 10 sets:
Front Squat x 2 15-30 lbs under your 1 RM
Strict HSPU x 5 (go to deficit if 5 is easy for you). Everyone does 5.

NOTE: DO strict db press if you are not ready for strict hspu.  Make it on the heavier side (last rep should be tough). You might have to do 3 plus 2.

C. 5 Rounds for Time:
OHS x 10 75/115 lbs
Toes to Bar x 10