Wednesday Oct 27

Grace

Warm Up

2 Sets

10 PVC Pass Through

10 Banded Good Morning

10 Banded Lateral Walks per side

10 Banded Pull Apart

 

Clean Prep

4 Sets

 

3 Clean Grip Dead Lifts

3 Hang Power Clean

3 Behind the Neck Push Press

3 Jerk

Strength

Clean and Jerk

15 min to find new 1RM

Workout

Challenge

Heavy Grace

30 Clean and Jerk 100/70Kg

RX+

Heavy…ish Grace

30 Clean and Jerk 80/60Kg

RX

Grace

30 Clean and Jerk 60/40Kg

SC 

Grace

30 Clean and Jerk 40/30Kg

FIT

Grace

30 Clean and Jerk 30/20Kg

 

Extras

Back Squat

3 x 5 @ 70% Tempo 3010

Engine Building

EMOM 24 Min

Min 1: 10/6 Cal Row + 6 DB Hang Snatch 22.5/15

Min 2: 40 DU + 6 GHD Sit Ups

-into-

Bike

15 min – Recovery Pace

Rest Day Workout Rest Day Open Gym 27-21-15-9 Burpee Box Jump Over 24”/20” Thrusters 42.5/30 Kg Facebook Instagram Youtube Sunday Dec 05 …

Power Clean and Row Warm up General Body Mobility 2 Sets 10 BB Dead Lift 10 BB Muscle Clean 10 BB Push …

Auxo Warm Up 2 Rounds 2 min on C2 10m Bear Crawl 10 Dead Bugs 2 Rounds  10 Shoulder-Hip Extension (https://www.youtube.com/watch?v=wW-GAz2CTCM) 10 …

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