Friday Feb 18

Clean and Back Squat combo

Warm Up

EMOM 6 min

 Min 1. 60 sec C2

Min 2. 30 sec Sampson Stretch

 

Mobility

  • Lat
  • Glute

Clean Prep

3 Clean High Pull

3 Tall Clean

3 Tempo Clean

3 Squat clean and jerk

 

Strength

EMOM 12 min

Min 1. 3 TNG Clean and Jerk @ 55%

Min 2. 2 TNG Clean and Jerk @ 65%

Min 3. 1 Clean and Jerk @ 75%

Min 4. Rest and Rest

 

-into-

 

EMOM 8 min

1 Back Squat @ 80-85%

Workout

Every 2 min x 6

12/10 Cal Row/Ski

12 Deadlift 100/70

– Burpees over the bar in the remained of the time

– Score is burpees

RX+

BB – 125/90 Kg

SC

BB – 80/60 Kg

Fit

BB – 60/40 Kg

 

Extras

Weightlifting

1 BTN Push Press

1 BTN Push Jerk

1 BTN Split Jerk

 

Conditioning

5 Km run

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