Smith and Esch strength and Conditioing Monday Decemeber 21st, 2015

Warm-up: 15min

SSP: 5 min

Then:

Using 50% of your 1 rep max clean. Do 1 round every 3 minutes for 7 rounds.

5 x clean to thruster

10 x Back squat

5 x Bent over row

Then

Doing 4 reps of each exercise every 20 seconds, do:

Divebomber push-up

Front to back Reach

Prone cobra (hold for 20 sec)

Burpee

Rev. Burpee

Do 4 rounds

 Then

Stretch