Weightlifting

  • Squat clean find the weight max of day
  • Front Squat + Jerk – 80% x (2+2) x 2, 90% x (2+1) x 3 (from rack)
  • Complex: Power clean + push jerk (2+2×5) 90%

 

EMOM 12 minutos

  • Even minute: 10 front rack lunges (60/45kg)
  • Odd minute: 10 burpee over bar

3m rest…

 EMOM 14:

  • Even minute: Partner band sprint 50m
  • Odd minute: Heavy Sled Drags 20m

 3m rest…

 EMOTM 32 minutos

  • Minute 1: 15 Toes to bar
  • Minute 2: 2 Legless rope climbs
  • Minute 3: 5 Stric hspu and 5 chest to bar
  • Minute 4: 10 Box jump over