Monday, February 4, 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. Thrusters x 45 sec AMRAP 65/95

Rest 15 sec

Row x 45 sec AMRAP calories

Rest 2 minutes

5 sets