Build up to a solid double. Add some core and glute work then dial back the load and build your cardiac power.

STRENGTH

1) Power Clean: Build to a heavy double in 9 sets.

Rest 2:00.
– Reset on each rep
2) Barbell Split Squats – Back Rack: 3/4 x 6 ea.

Rest 90s.
– 3 sets to build in weight
– 4 sets with a challenging weight.
3) Glute Hip Thrust – Single Leg: 3 x 15 ea. Rest 60s.
– Bodyweight for all sets

CONDITIONING

” Clean Street ”

Run 400 m (Morgan St Hill )

21 Power Clean (60/35)

Run 400 m (Morgan St Hill )

15 Power Clean (70/40)

Run 400 m

9 Power Clean (80/45)

CAP 15 minutes

Compare to : 16/6/2019