100 Gelston St. Buffalo, NY 14213 • (716) 886-0252 • 273 Thorn Ave. Orchard Park 100GelstonStreet@gmail.com
Warm up
  • 40 Jumping jacks
  • 10 body weight squats with active arm circles
  • 10 Lunges
  • Hip flexor Stretches
  • walk out to 5 Push ups 3 times
Flow – 50 seconds on 10 seconds rest x 5 sets 
  • Power Clean to backward lunge, press, stand with bell overhead, reset, switch hands, repeat
Building complex from the depths…
1 arm swing
1 arm high-pull
Snatch (if you are not proficient with the snatch, sub in more high-pulls)
One one side perform   1, 2, 3, 4 reps of each movement then switch arms and perform it on the other side.
Try not to set the bell down until you have completed the repetitions using both arms.

Then do 10 Push Ups
Rest 30 seconds and then run your block or 1/2 mile at a relaxed pace before you

Repeat 3 times

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