Training 9-7-2016

Warm-up: Joint Mobility/Dynamic


1. 5 Rounds of the following

2 x Hang Clean Pulls + 1 x Hang Power Clean

*Rest 60 Seconds between effort

2. 5 Rounds of the following

5 x KB or DB Incline Bench Press
3 x Weighted Pullups
10 x Ring Rows

*Rest 60 seconds after your Rows before beginning your next round


4 Rounds

100 Foot Plate Pinch Carry
10 Double Kettlebell Swings 53/35
5 Double Kettlebell RDLs 53/35

*The weight on your carries and swings is up to you. The plate pinch carry is exactly what it sound like, grab two plates preferably without a big lip on it to aid in the carry and have at it. Smooth metal or thick bumpers work great for this

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