Wednesday “Shuttle Cleans” 3-30-16

Wednesday, March 30, 2016

VOD

“My victory and honor come from God alone. He is my refuge, a rock where no enemy can reach me.”

– Psalm 62:7 NLT

FRONT SQUAT

X 5 : 32X1

SQUAT CLEAN

5 sets X 3reps : 75% + for working sets

(REST 2-3min btw)

SHUTTLE CLEANS(MACHINE)

4 Rounds 1 min on x3 stations, rest 1 min after all 3 stations are complete

10m Shuttle Run
Sit Ups
KB Goblet Squat

“SHUTTLE CLEANS”

3 Rounds.

1 min per station,

rest 1 min at the end of 4 stations –

3x through.

1. 10m shuttle run (each touch is 1 rep)

2. Lemon Squeezer

3. Hand release Push Ups

4. Hang Squat Clean [light]-30-40%

Rest 1 min before starting up the 4 station sequence again.