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Workout for Wednesday April 12th 2017


Lift:

A1) hang power clean + push press

5 sets of 3+2

A2) overhead DB carry

5 set of 100/100 ft

Conditioning:

"Raider Nation"

3 min to complete max reps of

4 power cleans - approx 30% of 3RM deadlift or 60% of A1)
3/3 front rack reverse lunges
2 shoulder to overhead

rest 7 min - during rest complete 400m walk

repeat 3 min effort

Accessory:

3 sets

30/30s side plank
50 band face pulls