Praise Athletics – Strength & Conditioning
Warm up
400M Run
2 Rounds
90 seconds assault bike
10 Divebomber push ups
10 Air squats
then
5 Tall Clean
5 Front Squat
5 Hang Squat Clean
Clean complex (Weight)
3 position clean
Every 2 min (6 sets) of:
3-Position Clean @ 50-60% *start at what you would lift in a workout. this is for mechanics.
(Hang Clean + Hang Clean Below Knee + Clean)
Metcon (3 Rounds for time)
Every 5 minutes, for 15 minutes (3 sets) for times:
14/18 Cal Bike, 18/20 Cal Row, 12/14 Cal Ski
12 Power Cleans 115/80
