X-Fit : 15/05/17 ( W/K 4 : S 7)

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation
  • Clean Technique & Drills

 

A.Power Clean (Waves)

1 x 5 @ 50% 

1 x 5 @ 60%

3 Rounds

5 @ 65% / 3 @ 70% / 2 @ 75% 

B. Clean Pull 3x3 @ 85% of best power clean (this is technique focus off floor & past knees)

C .BB Jump Squats 3x6 @ 30% of bodyweight

 

D. Blitz - 5 rounds each

Working in 3s changing 

60sec Row @ - 5/7 sec from your 2000m (focus on SPM at 25-28) 

 

After each row Complete 1 round of 

8 x BB Strict Shoulder Press - go on feel 

12 x KB Swings @ 24/16kg