Winter Workout 6

Lift

Hang Clean 5 x 3

Bench Press

6 sets of 3

- Choose a weight that is about 50% of your estimated 1 rep max and do 3 reps as quickly and explosively as possible

Grip/Forearms

DB Forearm Curls 3 x 10 (HEAVY)

Plate Holds x 3

Running

400m, 200m, 100m , 400m , 200m , 100m

-1 min  rest after 400m, 45 sec rest after 200m, 30 sec rest after 100m