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Friday 30 June, 2017


Warm Up

Sampson Stretch

Length of Rig

Frogger Jump

Inch Worm half length of rig then lunges the rest of the way

Reverse Lunge Walk

Power Clean Progression x1: 5 Hang, 5 knee, 5 ground


A) Power Clean

Building to ONE heavy set of 1 - then take 85% and complete 5 more sets of 1 at that weight; rest as needed


B) Back Squat

5RM in 15 min


C) 3 RFT:

AB 15/12 cals

22 DB snatch - 55/30#

12 pull ups


Cool Down

Foam Roller roll out

Scapula work


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