A) 3 Sets/super set:
10 Weighted glute bridges
2 TGU e.a
Max strict hspu
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B) Each round for time/2mins rest between/x5 rounds:
200m Run
6 – 4 – 2
Power clean + jerks @L1=30/20kg – L2=43/30kg L3=52/35kg – L4=61/43kg
Front squats
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Notes:
Part A – Some accessory + strength work to help get primed up for part B. Don’t hold back on the glute bridges, you can add some good lading here. For the strict HSPU add an abmat + plates if needed but if you need more than a blue 20kg plate scale down to either kipping, go on to the box for some piked hspu or regular press ups.
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Part B – This piece is meant to be fast! Choose a weight that you could (if wanted) go unbroken for all the reps on the cleans to allow you to keep the intensity high,
The rounds will take around 2-3mins each so work hard and earn that rest. There should be minimal rest once you start the round so if you’re a chalk fiend, chalk up before your run!!
