WEDNESDAY
17/12/14

LEVEL 2

Warm-up
10 Hip Bridges
10 Plate Twist Lunges
10 Russian Swings
3 sets

Partner hamstring stretch
V-Sit with partner push

Strength
Deadlift; 3 reps; 5 sets; Max Effort

Capacity
12 Hang Power Clean (45/30)
12 Push-Press (45/30)
12 Lunges (45/30)
4 rounds for time

LEVEL 3

Warm-up
7 Strict Pull
10 Overhead Plate Lunges
20 Russian Swings
3 sets

Hip mobility

Strength
Clean Pull; 2 reps; 5 sets; 100-105% 1RM Clean

Power Jerk; 3 reps; 6 sets; Touch and go reps

Capacity

In 2 minutes complete:
10 Power Clean (60/40)
10 Front Rack Lunges (60/40)
Max cal Ski Erg in remaining time
1 minute rest

4 sets