Fitness
4 sets:
DB push press x 8-10
Band reverse fly’s (W-T-Y) x 6’s
Hip thrust (sand bag) x 6-8
3 rounds for time:
400 m run
21 Heavy Russian swings
12 Horizontal ring rows
Performance
15 minutes:
Power clean and jerk technique
3 rounds for time:
400 m run
21 KB swings 24/16
12 Pull ups
Sport
15 minutes build up to:
today’s heavy 1 RM C&J
For time:
21-15-9
Dead lifts @225/155
HSPU
