Training 12-23-2015

Warm-up: Joint Mobility/Dynamic


1. 7 Rounds: Every 60 Seconds perform the following

1 x Clean Pull, 1 x Hang Power Clean

*Start no Heavier than 135/95 and build each round

2. 3-5 Rounds of the following

3 Rep Weighted Pushup
25 Foot Seated or Standing Sled pull @ 2 x Pushup weight

*Rest 60 seconds after your sled pull before doing your next set of Pushups
*You may build on the pushups if you like


10 x 10 Cal Airdyne Sprint

*Rest 1:1 on these efforts or perform them in a “You Go, I Go” partner format

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

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