Monday Feb 21

Cleans and burpees

Warm Up

2 sets

1 min C2

5m Forward Banded Monster Walks

5m Backwards Banded Monster Walk

 

Mobility

  • Lats
  • Tricep Banded stretch

 

Drills

 

5 BTN Press + Back Squat

5 BTN Push Press + Back Squat

5 BTN Split Jerk + Back Squat

5 Press + Front Squat

5 Push Press + Front Squat

5 Split Jerk + Front Squat

 

-into-

 

Clean progressions

Strength

EMOM 18 min

 

Min 1: 3 Hang Clean and Jerk (60/40) (80/55) (100/70)

Min 2: 10-15 Burpees

Workout

RX

4 Rounds

20 Cal C2

20 Wall Balls 20/14 Lb

20 Hang Snatch 40/30 Kg

SC

BB – 30/20Kg

Fit

BB – 20/10Kg

WB – 14/10 Lb

Goal: Movement endurance

Extras

Weight Lifting

Banded Deadlift

 

3 + 12 @ mod Band, 100/70Kg

Rest 60-90 Sec

 

Conditioning

EMOM 30 min

 

Min 1: 15/12 Cal Ski

Min 2: 15 OHS 40/30 Kg

Min 3: 200/150m Row

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

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Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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