Thursday Dec 02

Push Jerk Complex

Warm Up

2 min on C2

Mobility

3 x 30 Sec Prayer Stretch

3 x 30 Sec Pidgeon Stretch

2 Sets

5 Box Step Ups

5 Pike Pull on rower

5 Behind the neck push press

5 Jerks with a pause

Strength

Push Jerk Complex

5 x 1 + 1

1 Push Press

1 Push Jerk

Workout

RX+

3 Rounds

10 DB Hang Clean @ 2 x22.5/15Kg

10 Strict HSPU

-into-

3 Rounds

20 DB Box Step Ups 1 x 22.5/15kg, 24”/20”

10m Handstand Walk

RX

3 Rounds

10 DB Hang Clean @ 2 x 22.5/15Kg

10 Strict HSPU

-into-

3 Rounds

20 DB Box Step Ups 1 x 22.5/15kg, 24”/20”

3 Wall Walks

SC

3 Rounds

10 DB Hang Clean @ 2 x 15/12.5Kg

10 HSPU/HSPU with 1 AbMat

-into-

3 Rounds

20 DB Box Step Ups 2 x 15/12.5Kg, 24”/20”

2 – 3 Wall Walks

FIT

3 Rounds

10 DB Hang Clean @ 2 x 12.5/10Kg

10 HSPU/HSPU with 1-2 AbMat/Box

-into-

3 Rounds

20 DB Box Step Ups 2 x 12.5/10.5Kg, 24”/20”

1 – 3 Wall Walks

Extras

Weightlifting

Front Squat

5 x 2

Engine Building

EMOM 12 min

Min 1: 12 Pull on Rower @ Damper 10

Min 2: 6 Banded Broad Jumps

Min 3: 2 Power Snatch @ 80%

Accessory Work

5 Sets

100m Farmers Carry

8 Neutral Grip DB Bench Press

Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …

Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go”  8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …

Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog   3 Sets …

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