Training 3-16-2016

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds: Every 60 Seconds perform the following

2 x Power Clean + 1 Push Press

*Build each round focus on explosive, crisp clean movement

2. 3-5 Rounds of the following

5 Reps Decline KB or DB Bench Press
3 Reps Weighted Pullups

*Rest No More then 30-45 seconds after your Pullups
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your choice weight and number of rounds. You may not kip in these efforts



Double kettlebell Snatch 35/26
Box Jump 24/20

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)