Wednesday, May 29th
Warm-up
Warm-up
A. 3 Rounds
30 seconds row/run/bike @mod intensity
6/6 single arm KB snatch @light
30 seconds row/run/bike @mod intensity
6/6 single arm KB snatch @light
B. Banded wrist rocks
2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds SquatUniversity/videos/ 1240319159401488/?v=1240319159401488
C. 3 sets
1 power clean
1 front squat
1 2 pauses split jerk (at the bottom of the dip and at the reception)
5 high box jump
Weightlifting
Clean and Jerk (1RM)
1rm Clean and jerk
Metcon
Metcon
EMOM 20 minutes
first 10 minutes:
odd: 10 burpee box jump overs even: 15 KBS
secodn 10 minutes
odd- 12 burpees to target even- 4-8 BMU
first 10 minutes:
odd: 10 burpee box jump overs even: 15 KBS
secodn 10 minutes
odd- 12 burpees to target even- 4-8 BMU
Comp
Weightlifting
Front Squat (2RM)
Work up to a 2rm
Weightlifting
Clean Pull (5 x 3 @heavy)
Conditioning
Metcon (5 Rounds for reps)
E2MOM x 5
Max cals in 20 seconds
Max cals in 20 seconds
Core
Metcon
Leg + hip raises
3 x 15
3 x 15
Post chain
Metcon
Hip extension hold, weighted
4 x 60 seconds
4 x 60 seconds