Fox River Strength and Conditioning – Olympic Focus
Warm-up
Warm-up (No Measure)
400 METER RUN
THEN…
MOBILITY
HIPS
SHOULDERS
WRISTS
Weightlifting
CLEAN+FRONT SQUAT+SPLIT JERK (8X1)
PERFORM 8 SETS OF 1 CLEAN + 2 FRONT SQUATS + 3 SPLIT JERKS
Metcon
Metcon (Time)
3 RFT
10 BURPEE PULL UPS
20 WALL BALLS
30 WEIGHTED SIT UPS (45/25)