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Training Plan for Friday December 7th 2018

A) clean or front squat

- 1 set of 1.1 @55%
- 1 set of 1.1 @65%
- 3 sets of 1.1 @75%
- 2 sets of 1.1 @80%
- 1 set of 1,1 @85%

B) 20 min to complete max reps

- i) 400m run ii) 800m bike
- 30 ground to overhead - plate
- 20 step down box jumps
- 10 overhead reverse lunges - plate

C) 2 minutes of each

- kneeling wrist extension stretch
- 10 second closed fist wrist rotations

Notes:

- clean if approved and front squat if suggest by your coach
- run if able, bike if not