*Come in early to do 5 minutes on the bike or rower
GROUP WARM-UP
Trainer-led bar path drills
BARBELL
5 x 1 push press + 2 push jerks + 1 pause split jerk @ 50 – 60%
www.catalystathletics.com/exercise/410/Pause-Jerk/
3 x 10 Front squats @ 62%
ALTERNATE BARBELL
4 x 8 push press
3 x 10 Front squat or sandbag squats
STRENGTH
3 sets of:
10 Bench press
8 each arm alternating dumbbell rows with 2-sec pause
yooying.com/p/1487130474093649868
MIDLINE
400m sandbag carry