A. Front Squats x 4-5 reps x 3 sets; rest 2 min
If you hit 5 reps go up in weight, if not, stay at the same weight
B. Power Cleans
Beginners: from the blocks 3 reps x 5 sets; rest 2 min
Intermediate: 2 hang power cleans plus 2 power cleans x 5 sets; rest 2 min.
Advanced: 1 hang power clean plus 1 power clean x 5 sets; rest 2 min.
C. Tabata Wall balls x 8 sets. Have your partner count reps for you.
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