DATE

WARM-UP
2 Sets:
:45 SkiErg
10 PVC pass-throughs
3 Wall walks
10 PVC pass-throughs
5 Up-downs + max-vertical jumps
10 PVC Overhead squats

1 Set:
5 Squat to stands
10 Alternating elbow insteps + reach
1:00 banded shoulder stretch/side

1 Set:
5 Hang Power Cleans
5 Push Jerks
5 Hang Power Clean & Jerks
5 Thrusters
5 Power Snatches
– Use an empty barbell.

3 Sets:
6 hang Power Clean& Jerks
5 Thrusters
4 Power Snatches
– Build in load and rest 1:00-1:30 between sets.

POWER
Muscle Snatch (1 Rep-Max of Snatch)
4 x 4 @ Up to 50%

Clean & Jerk (1 Rep-Max of Clean & Jerk)
2 x 2+2 @ 50%
2 x 2+1 @ 60%
2 x 2+1 @ 70%
2 x 1+1 @ 75-80%

STRENGTH
Good Mornings
3 x 6 @ light

METCON
5 rounds for time:
12 hang power clean and jerks (75/115 lb)
9 thrusters
6 power snatches

ASSCESSORY
Barbell Squat Jumps
4 x 5 @ light

your
SCORE

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