X-Fit : 01/08/18 - Mini Deload (Hang Power Clean, Deadlifts, Jumps, EMOM 15)

General Movements Circuit Movement Drills

2 Rounds 

1 x Hoping complex 

(Dual back and forth x 10, lateral x 10, single back and forth x 10e/l, lateral x 10 e/l)

 

3x3 x Broad Jumps @ 80-85% effort

 

A) Hang Power Clean - Work Up to a Double at 80% or 5x2

B) Deadlifts - Work Up to a Triple at 80% or 5x3

C) Box Jumps 4x3 - Increase height (safety first)

 

Conditioning EMOM 15

min 1 - Row x 40sec - Max Out

min 2 - 1 x Round of 5 x Power Cleans, 5 x Front Squats, 5 x Push Press @ 30/50kg

min 3 - Russian Twists x 20sec w/ 5-10kg