Poopy in the pants?
Objective:
Work Capacity & Power
Warmup:
4rds
Power clean complex w / PVC
mini leg blaster (10-10-5-5-)
10 pushups
10 situps
Training:
1) 6rds
10x Power Clean (#115, #65)
400 meter sprint
20x situps
2) 3rds
10x Walking lunges (#95, 65)
5x squats same weight
5x jump squats same weight
5x unweighted jump squats
30 sec recovery
3) 3 rds
8x pullups
8x dips
8x plyo
5x dislocates
Comments:
Short and not so sweet. The 1 circuit is gross, especially if you run hard. Sandbaggers beware! It will be obvious who is digging deep and who is strolling through.
Part 2 and 3 is some upper / lower complex training to finish it off.
