X-FIT: 08/05/17 (WK.3 / S.5)

WARM UP

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

 

A. Power Clean from Hang

1 x 5 @ 50%

1 x 5 @ 60%

3 x 5 / 3 / 2 Cluster @ 70%

 

B. Clean Pull 3x5 @ 80% of best power clean (this is technique focus off floor & past knees)

C. BB Squat Jumps 3x6 @ 30% of bodyweight

 

D. Blitz - 5 rounds each

Working in 3s 

30sec Row @ your 2000m pace into

30sec Row @ - 3sec of your 2000m pace 

 

After each row Complete 1 round of 

10-12 x Push Ups 

10-12 x Disc Walking Lunges