WEIGHTLIFTING CLASS 27.10.2016

WARM UP: 
-250 SU + Stretch
-Clean grip Burgener Warm up (Barbell)

STRENGTH:
1: Clean:
-3-5x warm up sets
-6x working sets (1x single from the floor)

2: Clean Pull:
-3×3 (105% 1RM Clean)

3: Front squat:
-Warm up sets as needed, then:
-6 sets x 1 reps (Work up to a max for the day)

ACCESSORY WORK:  4 rounds:
-Max rep x ring dip superset with 6x barbell bent over row (AHAP)
-Rest 60

CORE: 3 rounds:
-12x Glute ham raise (push up position) superset with 15x deficit sit ups
-Rest 60

CFCKB