Kit 161002

WARMUP (20)

3 Minutes Bike

3 Sets
5 Strict TTB
5 Glute Ham Raises

300m Lunge

Plated Shoulder Stretch

STRENGTH WARMUP (10)

Every Minute For 5 Minutes

1 Behind the Neck Push Jerk +

1 OHS + 

1 Snatch Balance

Then

Every Minute For 5 Minutes

1 Behind the Neck Split Jerk +

1 OHS

CONDITIONING (20)

Fort Time:

8 Power Clean

7 Hang Squat Cleans

6 Split Jerks

8 Beat Swings 

7 Knee - Ups

6 Kipping Pull-Ups

6 Power Clean

5 Hang Squat Cleans

4 Split Jerks

6 Beat Swings 

5 Knee - Ups

4 Kipping Pull-Ups

4 Power Clean

3 Hang Squat Cleans

2 Split Jerks

4 Beat Swings 

3 Knee - Ups

2 Kipping Pull-Ups