Thursday, 28 January 2016


Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land

Power Clean

Power Clean : 1 Rep Max
Record your best Power Clean 1 Rep Max lift.
10 minutes to work up to a heavy power clean.

For time:
20 Thrusters 30 kg
20 Sumo Deadlift High Pulls 30 kg
20 Push Jerks 30 kg
20 Overhead Squats 30 kg
20 Front Squats 30 kg
Post total time.

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 minute cap.

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