Friday, July 1st 2022

WARM UP

Bike Tabata x 3 Minutes

then 2 Sets

:15 HS Hold

10 Plank Shoulder Taps

5 Inchworms

into

Clean and Jerk Technique

STRENGTH

POWER CLEAN and JERK

7 Sets

1 Clean and Jerk

rest :10

1 Clean and Jerk

New set every :90

GET FIT

4x

15/12 Echo bike cal

10 SA Devil Press(50/35) (Rx+ 2×50/35)

3 Wall Walks (Rx+ 50′ HS walk)

Rest :30

16 Minute Cap

RECOVERY

1:00 Butterfly

2:00 Lacrosse Ball Roll Shoulders

1:00 Downdog (pedal Calves)