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September 7, 2016

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Warm up
Ski erg 500m
20 scap push up
20 scap pull up
back burn
best swing

Empty bar drills
20 press
20 push press focus leg drive
20 jerk balance
20 behind the neck jerk

A. Working sets every 90 sec
2PP+SJ for 8 sets

B1. 1-5 ladder up unbroken sets of HSPU
continuous for 5 minutes
score max completed reps in ladder

Rest 5 min

B2. 1-5 ladder up unbroken sets of Pull up
continuous for 5 minutes
score max completed reps in ladder

C. Recovery on Crossover Symmetry
T/Y/A

JannaFerraroSeptember 7, 2016

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