A. Warm Up
3-4 sets NFT
10 Barbell Good Mornings
20 Lunge Jumps
30 seconds Sorenson Hold
30 seconds dead hang hold
B. Conditioning
“Double Hellen”
3 rounds for time of
800m Run
42 Kettlebell Swings 53/35
24 Pull Ups
C. Olympic weightlifting
Clean Complex
4 sets of
1 Segment Clean Pull
1 Clean Pull
1 Slow Pull Power Clean (4sec pull to knees)
1 Power Clean
*both pulls are NOT high pulls