Thursday 02/03/22

Strength:

Clean complex

“21.4”

1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk 

– 20’ to establish 

– Can be power or squat clean.

– Jerk can be push or split.

 

Conditioning:

“50 Calorie Challenge”

50 Calorie Assault Bike or Echo Bike

Accessories:

8×1 Box Jump Over Rebound Max Distance Broad Jump

8×1 Banded Conventional Deadlift @45% 1RM

8×2 Camber Bar Back Squat 

4×6 Good Mornings

4×25 Band Hamstring Curls

4×30” Static Weighted GHD Hip Extension Hold

Cardio:

2 Rounds 

200m Run

Rest 15”

400m Run

Rest 30” 

600m Run

Rest 45”

800m Run

Rest 2’

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