Wednesday January 24, 2018

AM- MOVE/ CONDITIONING.

FOR QUALITY: :

1km rrun + 50 alt. lunges

Every 0:30 x10mins

1 muscle snatch, 1 snatch balance, 1 OHS 

@40%

 

2km run +35 alt. lunges

 

Every 0:30 x10mins

1 high hang squat clean, 1 low hang squat clean

@45%

 

3km run + 20 alt. lunges

 

BURN BRIDGES

Push Press:

2 x 3reps @ 80%

1 x MEreps @ 75%

2:00 rest between sets

 

B) BB Wave 1:

10 Thrusters, 42/30kg

3:00 Max distance Row

1 Round of NATE

2 Muscle-ups

5 HSPU

8 Swings, 32/24kg

Rest 4:00, repeat x 3

 

C) BB Wave 2:

10 Toes to Bar

1 Round of DT @ 60/40kg

12 Deadlift

9 Hang Cleans

6 Push Jerks

3:00 Max Burpees to 6" reach

Rest 4:00, repeat x 3

 

D) BB Wave 3:

3 x 30 GHD Sit-ups

3 x 20 hip extensions

*rest as needed.

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