Fox River Strength and Conditioning – Olympic Focus
Warm-up
Warm-up (No Measure)
2X20 METER BEAR CRAWL (30 SEC REST)
2X20 METER CRAB WALK (30 SEC REST)
FRONT RACK MOBILITY 2 MINUTES EACH SIDE
THEN…
5 45 SEC ON 15 SEC OFF ROWS (BUILDING TO ME ON 5TH ROUND)
Metcon
Metcon (No Measure)
5XME SHOULDER TOUCHES (WORKING TOWARDS NOES TO TOES) RESTING 1 MINUTE BETWEEN EACH ROUND
THEN….
5X3 STRICT HSPU REST 1 MINUTE BETWEEN EACH ROUND
THEN….
5X3 MUSCLE CLEAN
THEN…
5X3 FRONT SQUAT (WATCH FRONT RACK ELBOW POSITION)
THEN…
5X1 (MUSCLE CLEAN, POWER CLEAN, FRONT SQUAT, JERK)