Thursday Nov 18

Front Squats and Jerks

Warm Up

2 Sets

200m Run

10m Duck Walk

10m Spider man lunge walk

 

3 Sets

3 Clean Grips RDL

3 Hang Muscle Clean

3 Front Squat

3 Jerks

Strength

Front Squat + Jerk Complex

5 x 2 + 2 @ 85+%  of Jerk

15 min Clock

Workout

RX+

EMOM 9 min

Min 1: 6-10 Hang Power Snatch 60/40Kg

Min 2: 10-15 Burpee Box Jump Over 30/24”

Min 3: 18/14 Cal Row/Ski

 

Rest 3 min

 

EMOM 9 min

(max reps)

Min 1: Hang Power Snatch 60/40Kg

Min 2: Burpee Box Jump Over 30/24”

Min 3: Cal Row/Ski

RX

EMOM 9 min

Min 1: 6-10 Hang Power Snatch 50/35Kg

Min 2: 10-15 Burpee Box Jump Over 24/20”

Min 3: 15/12 Cal Row/Ski

 

Rest 3 min

 

EMOM 9 min

(max reps)

Min 1: Hang Power Snatch 50/35Kg

Min 2: Burpee Box Jump Over 24/20”

Min 3: Cal Row/Ski

SC

EMOM 9 min

Min 1: 6-10 Hang Power Snatch 40/30 Kg

Min 2: 10-15 Burpee

Min 3: 12/9 Cal Row/Ski

 

Rest 3 min

 

EMOM 9 min

(max reps)

Min 1: Hang Power Snatch 40/30 Kg

Min 2: Burpee

Min 3: Cal Row/Ski

FIT

EMOM 9 min

Min 1: 6-10 Hang Power Snatch 30/20 Kg

Min 2: 6-12 Burpee

Min 3: 12/9 Cal Row/Ski

 

Rest 3 min

 

EMOM 9 min

(max reps)

Min 1: Hang Power Snatch 30/20 Kg

Min 2: Burpee

Min 3: Cal Row/Ski

Extras

Front Squat

5 x 5 @ 87%

Conditioning

100 Strict Press 20/15Kg

Accessory Work

3 Sets

20 Banded T

20 Banded Fly

3 Turkish Get Up

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