29/12/2015

Strength:

1) 2-position clean (1x hang clean + 1x clean): 10 rounds – Every 2 minutes complete:

-1x hang clean + 1x clean (Start at a moderate weight and work up to a max 1+1 for the day)

2) Push press: Warm up, then:

-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).

Work Capacity: “T.U.P.”. Complete 15-12-9-6-3 reps for time of:

-Power clean (60/42)

-Pull ups

-Front squats (60/42)

-Pull ups

Core: 3 rounds, not timed:

-5x seated good morning (Start light but should be 20-40% of your 1 RM back squat)

-60 seconds of free standing handstand hold practice (If you are solid in free standing then perform a handstand walk with obstacles. Such as handstand walking down the length of a rig, zig zagging around the post).