-Warm up-
10 minutes:
500 meter row
5 minutes:
20 Hand release push-ups
15 Squat jumps
10 Burpees
5 Bridge push-ups
20 Hand release push-ups
15 Squat jumps
10 Burpees
5 Bridge push-ups
-Weightlifting-
Clean and Jerk - 2 + 1 x 5 sets @ 70-75%
Perform 2 cleans and 1 Jerk.
Complete on a 2 minute clock.
Perform 2 cleans and 1 Jerk.
Complete on a 2 minute clock.
-Strength-
Bench Press -
5 @ 65%
5 @ 75%
5+ @ 85%
superset with
0:20 kipping pull-ups
5 @ 65%
5 @ 75%
5+ @ 85%
superset with
0:20 kipping pull-ups
-Conditioning-
15 Thrusters 135/95
Run 200 meters
20 Thrusters 95/65
Run 400 meters
25 Thrusters 75/55
Run 800 meters
Run 200 meters
20 Thrusters 95/65
Run 400 meters
25 Thrusters 75/55
Run 800 meters
-Cool Down-
Couch Stretch
Post all results to comments.
 |
| Have you met Amber? She and her husband Aaron took 3rd place this weekend! Congratulations! |
No comments:
Post a Comment