Heavy day-
Build Heavy set of-
1 Power clean
1 Squat clean
Then Accessory work-
3 sets of-
6 Hang high pulls
***
Metcon-
9 AMRAP-
2-4-6-8-10.. etc Single arm "Devil press" 22.5/15kg
35 Double unders
Strength-
Build your MAX of the day (for each)-
– Strict press
– Jerk (any)
***
Metcon-
For time-
10-9-8-7-6-5-4-3-2-1
Strict pull ups
15 Meters Suitcase carry 32/20kg
***
Weightlifting Class-
1) 5 Sets-
1 Hang high pull
1 Hang power clean
1 High pull
1 Power clean
2) 5 sets-
1 Power clean
2 Pause jerks (5 seconds)
3) 5 sets-
1 Pause dip & drive
1 Split jerk
4) EMOM 10-
1 Squat clean & jerk
Core-
3 sets of- 8+8 Kneeling plate Halo
***
Metcon-
5 Rounds for time-
30 Air squats
20 HRPU
1-2-3-4-5 Rope climbs
O Weightlifting-
Build your MAX of the day- (for each)-
– Power snatch
– Squat snatch
***
Metcon-
For time-
15-12-9-6-3-6-9-12-15 Muscle snatch 20/15kg
7 T2B
***
StrengthCon-
Build MAX weight For-
1) Power snatch
2) Overhead squat
Then-
EMOM 14-
Odd- 3 Squat snatches
Even- 5 Bar MU
Strength-
Deadlift- 1 rep MAX of the day..
***
Metcon-
15 AMRAP-
21 Russian KBS 32/20KG
15 Single arm DB S2OH 30/20KG
9 Strict Chin ups
Strength Work-
HSPU variations..
***
Metcon-
For time-
15-12-9-6 Sumo DLHP 50/30kg
35 Wall balls
Run 200
