GW
PVC MOBILITY WARM UP AIR SQUATS MOUNTAIN CLIMBERS PUSH UPS PLANK 20 SECONDS EACH 40 SECOND REST 3 SETS STRENGTH WORK EMPTY BAR 3 POS STRETCH 5 HANG POWER CLEANS 5 POWER CLEANS 5 SQUAT CLEANS 5 PUSH PRESS 5 SPLIT JERKS STRENGTH WORK PRACTICE CLEAN AND JERKS 15 MIN TIME CAP IF YOU HAVE A 1RM WORK BETWEEN 60-70% IF NOT BASE WEIGHTS OF WHAT YOUCAN COMFORTABLY "PUSH PRESS" FOR CONTROL PURPOSE CONDITIONING WORK 12 KBELL SWINGS (MAX 35/50 LBS- MIN 20/35 #) 50 JUMP ROPE SINGLES 12 KBELL SNATCHES 50 JUMP ROPE SINGLES 6 MIN ON - 1 MIN REST 2 ROUNDS
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March 2020
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