W.U.

  • 4 Laps
  • Iron cross 15 each side
  • Shoulder Circuit 15 reps
  • 30 seconds arm circles forwards
  • 30 seconds arm circles backwards
  • 20 Air Squats
  • 20 Gate Swings
  • 1 minute squat hold tall back 

Workout

  • 30 Power Cleans @ 65#
  • 30 Power Cleans @ 85#
  • 10 Squat Cleans @ 95#-115#
  • 5  Squat Cleans @ 100#-125#
  • 3 Squat Cleans @ 100#-135#
  • 2 Squat Cleans @ 100#-165#
  • 1  Squat Clean  @ 105#-175#

ABS 10 different abs for 25 reps

  • 10x25 

Plyo Push ups and dips

  • 7,7,6,6,5,5,4,4,3,3,2,2,1,1

Stretch

  • lower back 
  • hips
  • quads