Roll out Thoracic 2 Mins.
Then Kettle Bell Armpit Smash 1 Min Each Side.
Roll Quads & Glutes (Foam roller & Balls )
10 Minutes
Barbell Warmup/Skills With Coach
Strength
A)
10 Mins Hang Clean & Jerk (3+1)
Conditioning
B)
7 Rounds For Time
7 Deadlifts 100kg(70kg)
10 Box Jumps
Cool Down
5 Mins Hamstring Stretching
1 Min Pigeon Stretch Per Side
General Stretching
Super men and Women of the 4:30
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