Just a heads up, be sure to check out End of Three Fitness HQ next week! There will be a Rogue Fitness Barbell giveaway!
3-5 minutes jog, row or airdyne
3 rounds of...(Lower body emphasis)
- 5 wall squats
- 10 squats
- 20 lunges
3 rounds of...(Upper body emphasis)
- 10 PVC pass throughs
- 5 pull-ups
- 10 push-ups
- 15 kettlebell swings (very light)
5 minutes of dynamic stretching.
Work up to heavy full squat clean (1RM if possible) in 15 minutes…not a second longer.
With 80% of today’s heavy clean…
6 sets of 2 reps (speed focus)
~REST 5-7 minutes~
For 7 minutes…
Every 30 seconds 1 power clean + 1 front squat @40-60% of clean