9.12

3-5 minutes of workout prep

single leg RDL x 10/side

Single arm farmers walk x 30m

single arm OH walk x 30m

goblet squats x 10

 

then

 

A.1 BN Snatch Grip Push Press; x5x3 sets

A.2 RDL x 8-10 reps x 3 sets

+

5 rounds for time

10 Hang power Cleans

400m run

rest 2 minutes bt. rounds

 

*you must increase weight each round of the hang power cleans and they must be unbroken each time

 

Cool Down

pigeon pose x 2 minutes per leg

cobra to childs pose x 20

doggy pose x 2 minutes