Pause at bottom of each squat for 3 seconds. Use this to get ready for snatches.
Lighter than last week. Make it perfect.
2 Full Cleans + 2 Split Jerks
Don’t go too heavy! Focus on every clean/jerk.
Suggested build:
50%x5
60-70%x2
3 ROUNDS FOR TIME (5 MIN CAP)
:30 Bike (Increasing Pace)
10 Bodyweight or LIGHT KB/DB Good Mornings
20 Alt. Plank Shoulder Taps
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal. Bike
MIN 2 – 10/10 Single Arm KB Suitcase Deadlift
MIN 3 – MAX Plank Hold
(Score is Weight)
MOVE IT PLAYLIST
https://open.spotify.com/playlist/1EjCZ8jxtBk9Wylg17GIWW
Run 200 meters as a group
1:00 Mountain Climbers
1:00 Jumping Jacks
1:00 Groiners (Twist Optional)
1:00 Hollow Rocks
Run 200 meters as a group
—
10 walking lunges
10 powerballs
10 medball deadlift
10 medball front squats
10 push ups
10 wall balls
Row 10 calories
—
Prepare to start.
In 38 minutes complete as as many rounds and reps as possible of:
Run 400 meters
38 Medball walking lunges
380 Meter Row
38 Wall balls
(Score is Rounds + Reps)
RX – 14/10
RX+ 20/14
15 Cal Row (Moderate intensity)
into…
3 QUICK SETS of
10 Scap Push-ups
5 Burpee Broad Jumps
5 Empty Barbell Shoulder Presses
into…
15 Cal Row (High intensity)
5-5-5-5
Tempo Strict Press (2121)
(Score is Weight)
EVERY 3:00 x 5 SETS
12/10 Cal Row
10 Push Press (115/75)|(75/55)
10 Burpee Over Bar
(Score is Each Round for Time)
2:00 of TABATA (:20 / :10)
Alternate b/t Air Squat & Up-Downs
Into…
2-3 Sets | 4:00 Flow Warm-up (w/ light DB)
5/5 DB Deadlift
5/5 SA DB Swing (from waist)
5/5 SA DB Press (:01 pause OH)
10 Alt. Groiners
AMRAP x 13 MINUTES
20 Alt. DB Snatches
10 Up-Downs
20 Alt. DB Front Rack Lunges
(Score is Rounds + Reps)