Praise Athletics – Strength & Conditioning
Warm up
300M Run or 250 Row/Ski
1 Round
10 Banded Good Mornings Slow
10 Banded Kang Squats
30 Sec Dead Hang Hold on Rig
10 Kip Swings
Then
-5 Reps of Each
High Hang Shrug
Hang High Pull
P Clean
Hang Power Clean
Clean
Hang Clean
Push Press
Push Jerk
Clean And Jerk
Clean and Jerk (Every 90 Sec X 8 Sets (12 Min)
2 Clean and Jerks
*Start at a light workout weight, work your way up, gradually. it is 2 Clean and Jerks per 90 Sec)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
