Monday
Warm Up Power Clean and Front Squat during test
Test Max Reps Bodyweight Dips Full Range of Motion with Shoulders well below the Elbows and Elbows locked out at the top.
8-6-4-2 Warm Up Every Minute on The Minute then 2-3 Minute Rest Until Max Reps Dips test
0610am
Power/Strength
Power Cleans + Front Squats
7 x 2 + 5
Weighted Dips
7 x 5
Every 3 Minutes
Push Jerk
7 x 2
Every Minute on The Minute
Workout of The Day
“Tony Salamone”
400 Meter Run
10 Handstand Push Ups
15 Clean and Jerks 135/95
400 Meter Run
10 Handstand Push Ups
15 Clean and Jerks
400 Meter Run
