Warrior Blitz : 21/10/17

WARM UP

8 x Dynamic Spidermans

8 x Walk Outs

8 x Air Squats

8 x Dynamic Samson

8 x Push up to Downward Dog

8 x Side Lunge 

 

BARBELL DRILLS - empty bar

5 x Clean Catch 

5 x Pulls 

5 x Muscle clean (elbow turn over)

5 x Power Clean

5 x Squat Clean

 

OLYMPIC LIFTING SKILL (10min)

Squat Clean from Hang (above knees) x 6x3 @ 65-75%

 

“BASE LINE” 15min AMRAP

500m x Row

40 x Air Squats 

30 x Hand Release Push Ups

20 x Diamond Sit Up 

10 x Pull ups