1. Dynamic Warmup
2. Power Clean 5 x 4 reps (Increasing Weight)
3. As many rounds as needed of:
- Dumbbell Bench Press Press x 35 reps (Level Weight)
- Wide Grip Seated Row 35 reps (Level Weight)
- Side Lunges x 35 reps (Level Weight)
4. 3 Rounds of:
- Swiss Ball Body Plank Circles x 12 reps (Bodyweight)
- Band External Rotation x 12 reps (Level Resistance)
5. Stretching
Notes:
Not for time but rest should be kept to a minimum.
Power Clean 60%-70% of 1RM.
Suplemental weights should be light to moderate difficulty.
