|lauren from xfit invictus rocks it during team workout!!|
1. back squat: 78%x3x10
2. fs: 70%x3x3
3. 100 sit ups
4. 25 chin ups.
Warm Up: Myofascial release, range of motion drills and mobility work. Next, 10 minute conditioning test. Choose either air dyne, row or run and see how many calories you can get in 10 minutes.
1) Snatch - Work up to a max for the day
2) Clean and jerk - Work up to a max for the day. Then back it down 10 kg and perform 3 singles.
3) Front squat - Work up to 100% of your 1 RM clean and perform 2x5 sets.
4) Good morning - 5x3 sets. Start at a medium weight and go up each set
Core: 3 rounds - 20x WTD sit ups (45#), 20x seated russian twist (25#/15#), 5x strict handstand push ups.
Conditioning: 8x30m prowler pushes (180# for men, 90# for women). Rest 60-90 seconds between pushes.