Aug 9 2018

Past the mid point - Keep Grinding!

Barbell Warm Up (Empty Bar)

20 Shoulder Presses

20 Muscle Snatches

20 OHS

20 Curls

20 BB Rows

20 Good Mornings

10 Front Rack Stretches

20 Thrusters

10 OTM

0-3m 5 Power Cleans

4-7m 3 Power Cleans

8-10m 1 Power Clean

**Increasing Weight to a Heavy Single**


400m Run

18 Front Squats (135/95)

200m Run

12 Squat Cleans (135/95)

100m Run

9 Thrusters (135/95)

Stimulus: 6-10Min

This is a sprint! Push hard all throughout.

Use the same weight for all the barbell work. Each movement should be unbroken, but tough to do so.

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