OK here it is, Power Athlete take note because i will not have the - TopicsExpress

OK here it is, Power Athlete take note because i will not have the time to work out your percentages for you, you will have to do it yourself so bring a phone, everything has time limits i did this workout today and i got it done in 65 mins its going to be go go go, Kim Hill Jayk Pascoe John Clarke Darcy Rose Hill Dave Bingham Caitlin Jarrett Monday 110814 POWER ATHLETE Warm Up - 5 min cut off 3 Rounds 10x Reverse shrugs 10x Bar hang cleans 10x Bar strict press 10x Full ham raises Skill Transfer - 5 min cut off 3 Rounds Burgener Warm Up Plyometrics 3 Rounds 3x Reverse ball throw 3x Consecutive box jumps 3x Ninja rolls to vertical jump Strength Back Squat 4@70% 4x4@80% Then Squat Snatch 4@75% 2x4@85% Then Power Clean 4@75% 2x4@85% Then Strict Press 5@70% 3x5@85% WOD Option 1 8 min AMRAP Max Cal Row EMOM 3 Burpees Option 2 Open WOD 14.1 10 min AMRAP 15 Power Snatches 35 / 25 kg 30 Double Unders Cool Down 2 Rounds, 30sec@each RT / LT Couch Stretch Banded Upper Back Calves

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