Core Focus Workout
Will need 2 pressing bells and a heavy bell.
Warm Up:
GS Swings
20 Two Handed
20 Right Hand
20 Left Hand
20 Alternating
Workout:
Double Cleans x5 reps
Double Clean and Front Squats x5 reps
Then add a Kickback in between each one.
So, double clean and front squat, set the bells down and kickback x5 reps.
GS Swings 45 seconds ON, 15 seconds OFF x3 sets
Heavy GS Swings x10 reps immediately followed by 5 windmills Left, next set Right x10 sets
Single clean and front squat to 1 snatch R/L then clean and front squat to 2 snatches R/L all the way up to 5.
GS Swings to Tabata 20 seconds ON, 10 seconds OFF
End:
Hold Plank at top for 30 seconds then jump up and do 10 swings x1o rounds
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