Squat-
E2MOM-
1 Hang squat clean + 4 front squats
– Total of 6 sets
***
Metcon-
In teams of 2-
12 AMRAP-
14 Wall balls
7/5 Cal bike
– פרטנר ראשון מתחיל בוול בול, וממשיך לאופניים. פרטנר שני יכול להתחיל בוול בול מיד כשהראשון עובר לאופניים. וכך ניתן להמשיך ולעבוד במקביל
Lift-
Build heavy complex of-
1 Hang power snatch
1 Power snatch
***
Metcon-
"Open 14.1"
10 AMRAP-
30 Double unders
15 Power snatches
RX= 35/25kg
Push-
Build heavy 1 rep- Split jerk
***
Metcon-
"RFA Final event"
in teams of 2-
15 AMRAP-
2 "Devil presses" 45/30kg
3 HSPU / wall walks
4 Bar muscle ups / Strict C2B
* Alternate full rounds
Squat-
4 sets of- 8+8 KB step ups
***
Metcon-
15 AMRAP-
120 Meters Suitcase carry
12 Single KB Walking lunges in rack
12 Box jumps 75/60cm
RX=32/20kg KBs
Metcon-
For time-
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10-
Bar facing burpees
Toes to bar
Time cap– 20 minutes
***
Accessory work-
4 sets of 10+10 side plank rows
***
StrengthCon-
1) Build MAX 1 rep Cluster
2) Complete 10 rounds-
5 Deadlifts 100/65kg
5 Floor presses 70/45kg
5 Weighted pull ups
Lift-
Build heavy complex of-
1 Power clean
1 Hang squat clean
then- build MAX of the day-
1 squat clean
***
Metcon-
10 AMRAP-
15 Power cleans
15 Strict pull ups
15 Power cleans
30 Push ups
***
Weightlifting Class-
5 sets
3 muscle snatch + 3 OHS
6 sets
Snatch complex /w emphasis on the pull
4 sets
2 snatch high pulls
2 power snatches
4 sets
2 snatch pulls
2 squat snatches
7 sets – build to a heavy set
2 squat snatches
Accessories: Eccentric OHS + Y press
