Wednesday 7th August, 2019

AM SESSION:

On a rolling clock...

6:00 steady state (70-75%) pace row/ bike
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AMRAP 4:
50ft bear crawl on DBs, 2 x 15
50ft double DB OH walk, 2 x 15
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6:00 steady state (70-75%) pace row/ bike
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AMRAP 4:
10 DB bench Press
10 DB Bent Over Rows
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6:00 steady state (70-75%) pace row/ bike
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AMRAP 4:
10 seated Z Press
10 strict pull ups
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6:00 steady state (70-75%) pace row/ bike
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PM SESSION:

Gymnastics Skill:

Rope Climb
EMOM 5
1-2 reps.

Option 1- L-sit legless
Option 2- Legless
Option 3- w/ legs
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Oly- Clean Focus:

Develop:
(keep this light and focus on form/ speed)
Every 20sec x 4mins
1 clean pull + 3sec eccentric to set up + squat clean + Push Jerk (1sec in catch)

WORKING:
A- 5 x 2 Push Jerks, 85% +
B- 4 x 3 + 2, 3 touch and go squat cleans + 2 push jerk.
C- 4 x 3 High hang cleans, 80%
D- 5 x 2 clean grip deadlift, 100% clean.
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Sport:

9-7-5
Thrusters, 50
Burpee over hurdle (30")
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Rest 4:00
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45 Thrusters, 30
45 Burpees over the bar

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