Hip Flexor, Calves, Forarm
Skill & Strength:
Dips
2-3 x Max Reps/Time (2:00 recovery)
Windmills
2-3 x 8-12 reps each side
(SL) Deadlifts
3-4 x 10-15 reps
Conditioning:
17:00 cap for everything:
3 sets of:
12 Squat Cleans – 95/65 lbs
20 Swings – 53/35 lbs
straight into…
3 sets of:
20 Steps OH Lunges – 75/55 lbs
12 Chest-2-Bar
Endurance:
Pick a mode:
Swim, Bike, Run, Row
7 sets of:
2:00 ON, 1:00 OFF
Olympic Lifting Technique:
5-7 sets:
1 Push Press + 1 Push Jerk + 1 Split Jerk
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