May 1, 2014

Warm Up: 2x Hip mobility Drill, 2x PVC drills,

2x GPX Barbell Weight lifting Warm Up

ATHLETE

1) 6sets: Clean Pull+ Full Clean+ Split Jerk (one set every 2 min, add weight)

2) For Time:

400m Sled Pull

400m Run

30 C2B Pull Ups

BEGINNER

1) 6sets: Clean Pull+ Hang Clean+ Any style Overhead (one set every 2 min)

2) For Time:

400m Sandbag Run

400m Run

30 Banded Pull Up/ Ring Rows