Thursday Jan 6

Snatch Complex

Warm Up

400m Run

2 Sets

10 Sampson Stretch

5/5 Single Leg Glute Stretch

10 PVC Pass Through

3 Sets with BB

2 Clean Pull

2 Hang Power Clean

2 Hang Squat Clean

Weightlifting

Clean Complex

Power + Squat Clean

3 + 2 @ 50%

3 + 2 @ 60%

2 + 1 @ 70%

2 + 1 @ 75%

1 + 1 @ 80%

1 + 1 @ 85%

 

Workout

RX

AMRAP 15 min

75 DU

50 Wall Balls 20/14 lb

25 Ring Dips

SC

AMRAP 15 min

75 DU/150 Singles

50 Wall Balls 20/14 lb

25 Banded Ring Dips or Push ups

Fit

AMRAP 15 min

75 DU

50 Wall Balls 14/10 lb

25 Push ups/Banded or Knee Push ups

Goal: Strength Endurance

Extras

No Extras This Week

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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