FRIDAY 27.11.15

A: Perform 3 sets of: 

3 hang power cleans, 2 power cleans, 1 squat clean.

B: 3 rounds max reps of hand stand pushups

C: 3 rounds of: 

15 front rack lunges (115lbs/75lbs), 10 bent over rows (115lbs/75lbs), 5 push press (115lbs/75lbs).

Advanced Sessions:

A: Perform 3 sets of: 

3 hang power cleans, 2 power cleans, 1 squat clean.

B: 3 rounds max reps of strict hand stand pushups

C: 3 rounds of: 

20 front rack lunges (135lbs/95lbs), 10 bent over rows (135lbs/95lbs), 5 shoulder press (135lbs/95lbs)

D: Perform 4 rounds of: 

45 seconds hollow hold, 15 seconds rest, 45 seconds jumping lunges, 15 seconds rest.