Monday, January 28, 2019

5 minutes of joint prep

Locomotion Warm Up

  • lizard - first progression

  • arm windmill

  • qm gallop

  • role

A. cleans - Every 3 minutes:

1.1.1 x 7 sets

Weight should be approx what you would do for doubles using the Bulgarian system.

Or: cleans x 5-7 reps x 5 sets; rest 2 min

Or: deadlifts x 8-10 reps x 5 sets; rest 2 min

B. 3 Rounds for Time

Pull ups or chin ups x 6-8

thrusters x 12 65/95 lbs

Burpees x 12