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27
07
2016

Thurs 28/7/16 – Fitness Centre Hume Canberra

By Scotty 0

SKILL
HSPU
Every 30seconds for 6 mins Perform 2-3 good clean crisp reps

RX +
5m HS walk + 5 strict HSPU + 5 kipping HSPU

POWER
Power clean
2, 2, 2, 2 (touch and go doubles)

STRENGTH
Back squat
5, 5, 5 (3 sets of 5- as a guide 75%, 80% and 3-5 reps @ 85%)

CONDITIONING
7 rounds for time (10mins cap)
10 power cleans @ 40/30kg
10 lateral burpees over the bar

RX +
5 rounds for time (10mins cap)
10 power cleans @ 60/40kg
10 bar facing burpees

author: Scotty

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