X-Fit : 15/11/17

WARM UP

  • General Movements: Unit Foundations
  • Barbell Clinic - Drills

 

COACHING - Why & How

 

A. Deadlifts - 3x3 @ 60%

 

B. Power Cleans - 5x2 @ 70%

 

C. Pull Ups -  20 total reps (break up how you feel fit)

 

C. Barbell Conditioning - In Teams of 2s

12min AMRAP

4 x Length Farmer walks (width of unit)

4 x Rounds (2 Rds per partner)

3 x Hang Power Clean @ 70/40kg

6 x Push Ups 

9 x Squats