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1 December

Warm Up (8mins)

Butt Kicks Length of rig and back

High Knees length of rig and back

Slow lunge length of rig

Backwards lunge length of rig

Inch Worm Length of righ (finish with pushup in the bottom)

Clean progression (Hang Squat Clean, Pos 2, Ground) x 3 ; Empty Bar

5 Press, Push Press, Push Jerk, Split Jerk, Empty Bar



A) Clean and Jerk (12 mins)

60% x2, 70% x 2, 75% x 2, 80% x 2, 85% x 1


B) Front Squat (10 mins)

75% 5 x 5


C) “Jeremy”


OHS (96/65)


*10min Time Cap


Cool Down

Foam Roll out focus on lumbar



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