GloboFit

Friday

Tech: Power Clean

A) Build a 1 Rep Max deadlift

15min

B1) 50% of 1 rm Dead - 3 reps

control the weight down and EXPLODE up!

immediately after

B2) 20 box jumps

speed but insure full extension at the top!

rest 2min

4 rounds

C) 4 sets of 12 Knees to Elbows

Tech: Split Jerk

A) Build a 1 Rep Max Strict Press (no legs!)

15 min

B.1) Push Press (legs!) 90% of strict press 1rm weight x3 reps

B.2) As many 20lb weighted Pullups as you can

rest 4min

4 rounds for weight/reps

C) 10 Thrusters (45lb bar only)

20 Situps

3 Rounds for time

Post times/reps etc. and thoughts to comments!