Warm up:

20-40-60-80-100 dubs

after each set 5 SA DB thrusters

10 push ups to downward dog

10 Samson lunges

A. 4 sets of 10 Back Squat

B. 3 sets 3 tng Power Cleans

C. Class

D. 4 sets*

20/15 cal legs only bike

20 strict seated cable row

20 hammer strength shoulder press

*weights will vary from athlete to athlete. Every set take time to try and select the right loading. Ideally sets are done in one or two sets. If it’s two sets the first set is near failure and then a short rest to finish

Tuesday, January 7th, 2020 at 8:55 am / Competitive