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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