Training 5-9-2018

Warm-up: Joint Mobility/Dynamic

Power/Endurance Session:

1) Complex Ladder

2 x 2 DxKB Snatch

Rest 90 seconds

2 x 2 DxKB Snatch + 4 DxKB Cleans

Rest 90 seconds

2 x 2 DxKB Snatch + 4 DxKB Cleans + 1 DxKB Full Clean

Rest 90 seconds

2 x 2 DxKB Snatch + 4 DxKB Cleans + 1 DxKB Full Clean + 2 DxKB Long Cycles

*All Aspects of the Ladder are to be perform Unbroken, Dropping the Bells or Resting the bells on top of the Shoulders terminates the set

*Rest 1 Minute Between your 2 X Efforts and 90 seconds Before adding the next Movement to your Ladder

2) 50 Alternaing sandbag cleans for time

*Choose a weight you can powerfully toss over your shoulder rep to rep

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