TUESDAY
13/01/15

Warm-up
100 Russian Swings
100 Lunge + twist

*Split as required

Partner hamstring stretch
Hip swivels/Scorpions

Strength
5-10 minutes – Power Clean preparation

Every 2 minutes for 10 minutes complete:
Power Clean; 5 reps; touch and go

*try to add weight each round
*maintain speed and consistency throughout sets

Capacity
15 minute work:

300m row AFAP
100m Suitcase carry (24/16)

*Record row times
*Score is the slowest row time