29
05 '19
Strength (25min)
Shoulder press
1-1-1-1-1
Push press
3-3-3-3-3
Push jerk
5-5-5-5-5
METCON (10min)
3 rounds for time:
10 med ball cleans 20/14
20ft med ball walking lunges 20/14
25 wall balls 20/14
20ft med ball walking lunges 20/14
Lite/beginners
3 rounds for time:
10 med ball cleans 14/10
20ft med ball walking lunges 14/10
25 wall balls 14/10
20ft med ball walking lunges 14/10
Accessory work
Crossover symmetry 3 movements
Weightlifting
Hip clean 5×5
Gymnastics
Ring support swings 3×8
Core
Weighted back extensions 3×10
