November 9th

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Warm Up

Dynamic Warm Up (7-10 minutes)

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Power Clean Complex

2 Power Cleans

*1st rep pause for 2 sec @ knee level.

*Rest as needed in between sets

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Make or Break

30-25-20-15-10

Cals on an Assault Bike

Single Arm Dumbbell Hang Cleans #50/35

*Switch arms every 5 reps

Make or Break

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Cool Down

400m walk (Minimum) at an easy pace

Half Kneeling Hamstring Stretch 1min/side

Seated Pike Stretch 1-2mins

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Accessory

3-4 Sets

6-8/side Banded RDL Single Arm Row

12-15 Weighted Sit Ups

2-3 High Box Jump

*Rest :60sec between sets