Warm up:
3 Rounds of
Bandy shoulder repair
10 Dynamic bandy L-Sit Shouder press
15 Jumping Jacks
10 Passess Through
Strength: Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean
then
1 rep of Strict shoulder press 2 reps of Clean & Jerk
3 reps of Push press
Loads per set (by %) – 60, 65, 70, 75, 80, 85, 90, 90+, 90+, 90+ of your 1RM strict press
Workout 1: 3 Rounds for time of: Row 500 Meters 100 Double-Unders 10 Overhead Squats* 10 Unbroken Ground to Overhead* Rest 3 minutes
*Set 1 – 50Kg/35Kg *Set 2 – 55Kg/40Kg *Set 3 – 60Kg/45Kg
After your final 3 minutes of rest on the third set perform…
Workout 2: For time 100 Push-Ups* Every time you break OR pause at any point perform 10 Alternating Dumbbell Snatches (25Kg/15Kg)
Postworkout: 3 Rounds of of:
Pallof Press x 10 reps Rest 30-45 seconds Side Plank x 45 seconds each side Rest 30-45 seconds Barbell Rollouts x 6 reps (slow and controlled…the slower, the better) Rest as needed