1.3.2022
regular schedule
Warm-up
200 meters
3 inch worms
50 ft burpee broad jump
50 ft samson
Tabata Wall Balls
3 inch worms
50 ft burpee broad jump
50 ft samson
Tabata Wall Balls
Clean and Jerk (to heavy single drop20% 3×3)
Metcon (AMRAP – Rounds and Reps)
10 min amrap
10 SDLHP 75/55 (rx+ 115/75)
10 Bar facing burpees
10 SDLHP 75/55 (rx+ 115/75)
10 Bar facing burpees
Accessory Work
Weight Lifting 4:30pm
3×20 Hammer Curls
3×20 Shoulder Press
3×20 Front Raise
3×8 each leg – bulgarian split squat
3×8 each leg Romanian Deadlift (use KB)
3×20 Hammer Curls
3×20 Shoulder Press
3×20 Front Raise
3×8 each leg – bulgarian split squat
3×8 each leg Romanian Deadlift (use KB)
Skill Work
empty bar – Cleans – power vs Squat – focus on power position
Clean pull+Clean (5×3 80%)
Pull from floor then Clean from Floor
Making contact at the power postion each time