Performance and Sport
4 sets:
Rotational lunge stance sand bag clean x 6-8 each
DB Push press x 10-12
Plank hold x 45 seconds
3 rounds for time:
400 m run
50 DU (150 SU)
30 KB swings
Sport
8 minutes work up to:
3 RM T&G Power clean
8 minute work up to:
3 RM BTN jerk
5 x 5 Pendlay row
5 rounds for time:
3 Dead lift @275/185
20 Wall balls 20/14
250 m run
Goal is technical perfection and unbroken reps…you may need to take down the intensity.
