12. Sep
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