IRON DISCIPLINE

Warmup- 30sec each

Fig8>1 Hand Swing(Left)>1 Hand Swing(Rt)>1 Hand High Pull(Rt)>1 Hand High Pull(left)>Clean & Press(Left)>Clean & Press(Rt)>Snatch(Rt)>Snatch(Left)>Round Body Hold

KB Traveller- 10 Reps/25m

Clean Press-25m-Clean Press-25m

Clean Squat-25m-Clean Squat-25m

Floor Press-25m-Floor Press-25m

Racked Lunge-25m-Racked Lunge-25m

Bent Row-25m-Bent Row-25m

KB Burpee

Endurance- Double KBs, 25m

KB Pushup>Dbl Clean>Racked Squat>Push Press> Lunge...repeat for distance

Round Robin- 45sec/10sec change x2 circuits

Dbl Bottoms Up Clean--Alt Floor Press--Dbl Overhead Squat

                                 --Triangle Drill--

Vertical High Pull--KB Pushups--Bench Hops

                                --Triangle Drill--

......repeat