Monday, June 10th
Warm-up
Warm-up
A. 3rounds
Row @mod pace
5 box jump + step down (70% power output on the jumps)
5 snatch grip thrusters behind the neck
Row @mod pace
5 box jump + step down (70% power output on the jumps)
5 snatch grip thrusters behind the neck
B. Mobility
Bretzel stretch
90 seconds/side
Weightlifting
Back Squat (5 x 3 @85%)
Metcon
Metcon (AMRAP – Reps)
6 rounds
1 minute max cal bike/row/ski 1 minute max BBJO @ 24/20
1 minute rest
1 minute max cal bike/row/ski 1 minute max BBJO @ 24/20
1 minute rest
Comp
Weightlifting
Snatch (8 x 4)
Weightlifting
Clean and Jerk (4 x 3+1)
EMOM 4 minutes
3 squats cleans + 1 jerk @ 50-55%, tng
3 squats cleans + 1 jerk @ 50-55%, tng
Weightlifting
Heaving Snatch Balance (4 x 4 @ 55-65%,)
Post chain
Reverse Hypers (5 x 10)
Pause 1 second at the top
Core
Metcon
GHD Banded twist
3 x 15/side
3 x 15/side
4 squats snatch @ 55-60%, tng