Tuesday Mar 15

1RM Day

Warm Up

3 Rounds

10/8 cal

10 PVC Shoulder

10 Y-T-W’s 0.5-2.5 kg plates

10 Quick pigeons

 

Specific

3 Sets

5 Muscle Snatch

5 OHS

5 Snatch Balance

-into-

2 sets

5 Power Clean

5 Front Squat

3 Push Press

3 Jerks

Strength

Snatch

1 – 1 – 1 – 1 – 1

Clean and Jerk

1 – 1 – 1 – 1 – 1

Go for PB if feeling good!

Workout

RX

AMRAP 10 min

250/200m Ski/Row

7 Burpees box jump over/Burpees over the box 32/24’’

1 Rope Climb

RX+

Box – Jerk Box’s

SC

Box – 24/20”

Fit

Box – 24/20” step overs

Extras

Gymnastics

Bar MU – 4 x 4-8 reps

Accessory

GHD Revers Hyper – 3 x 12

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

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

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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