Warrior Blitz : 30/09/17

WARM UP x 2 Rds

- Row x 30sec

- Goblet Squat x Hold 10sec

- Hanging Shrugs x 8

- KB Swings x 8

 

 

OLYMPIC LIFTING - 10min

5 x 2 Hang Squat Clean (Above the knee) Daily Max 

** Novice Lifters Practice the Hang Squat Clean 5x4 w/ BB or Light load**

 

WORK OUT : 3 x 7min w/ 3min rest b/t each

 

Part A - Ascending Ladder (1,2,3…) 

1,2,3..Pull Ups 

1,2,3..Push Ups 

1,2,3..Air Squats 

 

Into 

 

Part B - AMRAP

6 x Deadlifts @ 120/70kg

9 x Box Jumps @ 24/20"

 

Into 

 

Part C - For time

1000m x Row 

50 x Thrusters 35/20kg