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Training Plan for Monday October 29th 2018

15 min to practice

A) pause power cleans

- 3-5 sets of

- 1.1.1 power cleans - 3s pause in catch

or 3-5 sets of

- 5 romanian deadlift @3111
+ 5 front squats @3111

B) work for 14 min

- 1000/800m bike

then complete rounds of

- 10 weighted sit ups - 10-15% bdywt
- 10L/10R single arm DB shoulder press - 10-15% bdywt
- 300m run/350m row C2

- stagger groups every 2 min
- slowest group goes in final heat

C) 2 minutes of each

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

Notes:

- if limited in hip flexion or wrist extension use squats and romanian deadlifts