Wednesday 17th July, 2019

AM SESSION:

On a rolling clock:

6:00 steady state (70-75%) pace row/ bike
-
AMRAP 4:
20 cossack squats
10 Toes to Bar
20 Samson reverse lunges (reach OH)
-
6:00 steady state (70-75%) pace row/ bike
-
AMRAP 4:
0:30/ 0:30 Pigeon Stretch.
20 air squats
0:30/ 0:30 Side Plank
-
6:00 steady state (70-75%) pace row/ bike
-
AMRAP 4:
25ft Burpee Broad Jump
25ft Bear Crawl (knees 1 inch from floor)
25ft HSW // 12 shoulder taps
-
6:00 steady state (70-75%) pace row/ bike
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PM SESSION:

Oly 'Clean Focus'

DEVELOP:
(keep this light and focus on form/ speed)
3 x
3 Position Clean Pulls
2 Tall cleans
1 front squat
*pause in each catch on Cleans.
-
B- 5 x 1 + 1, Floating Clean Pull + 1 high hang clean.

WORKING:
A- 4 x 3 Touch and go power cleans, 70%+
(All working sets)
B- 3 x 1 + 1, Clean lift off + Clean Pull
C- 5 x 12 reverse lunges/ Rest as needed.
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Sport:

21 - 15 - 09
Push Jerk, 50
Toes to Bar

rest 6:00

12 - 9 - 6 - 3
Hang Cleans, 65
HSPU

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