Power Endurance
10:00 jog/bike
2 x 10 Shoulder Openers
8 x XSym Y’s, Flys, Rows
3 x 5 Wall Squat
3 x 6 Goblet Squat
3 x 5 Squat Jumps
Then:
Clean/Front Squat/Jerk:
2x 5/5/3 @ 70% (of C&J)
2x 4/4/3 @ 75%
2x 3/3/3 @ 80%
Then:
8×2 Front Squat @ 80-85% 1RM
Rest 1 min between sets
Then:
Frog Hop
10m (one length gym)
20m (two)
30m (three)
40m (four)
30m
20m
10m
Rest 1 min between sets
Then:
Cool Down