GROUP WARM-UP
2 sets of:
:30 Bike sprint
3 x :10 on/:10 off oblique opener
10 Russian kettlebell swings
5 Tempo goblet squats
10 Walking lunges
+
Trainer led bar path

BARBELL CONDITIONING
10 minutes to build to 70-75% of your max power clean

In a 3 minute window:
12 power cleans Rx+185/125; Rx 135/95; M55+115/75
Max burpees over bar in remaining time

Rest 3 minutes

In a 3 minute window:
9 power cleans Rx+205/135; Rx 155/105; M55+135/95
Max burpees over bar in remaining time

Rest 3 minutes

In a 3 minute window:
6 power cleans Rx+225/150; Rx 185/125; M55+155/105
Max burpees over bar in remaining time

ALTERNATE BARBELL CONDITIONING
10 minutes to work on power cleans from power position

In a 3 minute window:
9 power cleans from power position
Max burpees over bar in remaining time
*Rest 3 minutes repeat for 3 sets

OVERHEAD STABILITY
2 sets:
50ft Overhead walking lunges (barbell)
5 each arm Turkish get-ups www.youtube.com/watch?v=-_zTytmHM94
10 banded pull downs

MIDLINE
3 sets of:
50 Ft suitcase carry
:30 side plank each side

Final Reminder!

Our Running as a Skill Class Starts This Wednesday! Sign up today – all information can be found here:

https://verostrength.com/running-as-a-skill/ 

Winter Apparel Order

Hoodies, Sweatshirts and Pants are available via pre-order.  https://verostrength.com/winter-apparel-pre-order/