Training 8/8

Women

Warm up C

A. TNG Power Clean + Strict/Kip HSPU  16 set x2+1 @70% w/ 30 sec rest

B. KB/DB Push Press + Waiter Walk 4 sets x8-10 + 50m w/ 90 sec Rest

C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D.BB Hip Thrusts  4×8-10@heavy w/ 90s- 2 min rest

15 min Aerobic Cool Down

Men

Warm up C

A. TNG Power Clean + MU  16 sets  x2+1@70% w/ 30 sec rest

B. DB SeeSaw Press 5×6+6 (30×0) w/ 90 sec Rest

C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D.Front Rack RFESS  4×10/ea leg@65-75% w/ 90s- 2 min rest

15 min Aerobic Cool Down