WHITEBOARD – 01 December 2016
Strength:
A1.Elbow Side Plank Twist: 3×10 reps
A2.Standing Oblique Side Bend: 5r each side
B. Clean Pull + Clean Wave;
2+1 – 70% , 75, 80
1+1 – 75%, 80, 85%
0+1 – 80%, 85, 87.5%
*Percentages are all based on 1 rep clean max. You do all sets from top to bottom within the column, and then move to the next (2+1 [70%], 1+1 [75%], 0+1 [80%], 2+1 [75%], etc.)
Workout:
For time:
10, 20, 30, 40, 50, 40, 30, 20, 10 Double-Unders
2 Bear Walk Laps
Beyul Training 