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Training Plan for Wednesday July 24th 2019

20 min to complete 4-6 sets of

A) one of the following

- 1.1.1. power cleans - with 3s pause in catch - climbing to 8/10

- 3 5s hang cleans pulls + 3 tall cleans - climbing

- 10 russian kb swings + 5 goblet squats - same weight for each movement

B) 13 min to complete

"Orange Oregon"

25/15 cal bike buy in @120+% (1:30 min max)

then rounds of

- i) 200m run ii) 250m row C2

- 15 wall ball @4-8% of 3RM f.squat

- 10 strict push up variation

C) Accessory

- 10/10 all fours single arm prone snow angels
- 20 glute bridges with 2s pause at top
- 1 min 1/2 kneeling overhead lat stretch per

Notes:

- if able to front squat more than bodyweight, consider practicing clean
- if able to deadlift more than bodyweight, but front squat less bodyweight, consider practicing hang clean pulls + tall cleans
- if unable to deadlift bodyweight, consider practicing swings + squats
- to practice tall cleans, confidence in the front squat must be high
- capped at 1:30 for buy in bike
- aim to keep wall balls and push ups to two sets or less each round
- RPE of 8/10