2rds of Warm-up
Sampson Stretch 10-15 sec
Overhead Squat, 45lb 10 reps
GHD Sit-ups, 10 reps
Hip Extension, 10 reps
Pull-ups, 10 reps play with different grips
Ring-dips, 10 reps
Skill
Power Clean
5-3-Max reps
Start with 50% body weight.
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
No comments:
Post a Comment