X-Fit : 22/05/17 (W/K.5 : S/9)

WARM UP

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

 

 

A. Power Clean

1 x 5 @ 50%,

1 x 5 @ 60%, 

1  x 5 @ 65%

Waves

3 Rounds x 5 @ 70% / 3 @ 75% / 2 @ 80%

 

B. Clean Pull 3x3 @ 90% of best power clean

C. DB Jump Squats 3x6 @ 7 / 12.5kg

 

D. Blitz - 4 rounds each

Working in 3s changing 

90sec Row @ - 3 / 5 sec from your 2000m (focus on SPM at 25-28) 

 

After each Row Complete 1 round of 

Shin to Disc x 10

Spread Eagle Sit Ups x 10

Russian Twists x 20

Plank x 30sec