WORKOUT OF THE DAY:

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Metcon (time)

21-15-9 reps for time of:
Odd object squat cleans
Push press'

Harjoituksen tarkoitus on kehittää voimakestävyyttä. Tavoite on tehdä annettu työmäärä mahdollisimman nopeasti.

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WARM-UP:

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Rotate through the following;
1. 5 squat cleans 70/50kg
2. 1-3 Rope climbs
3. 10 DB strict press.

3 rounds:

45 sec max reps bulgarian jumping squat (right leg)
15 sec rest

45 sec max reps bulgarian jumping squat (left leg)
15 sec rest

45 sec max reps hip thrust shoulders on the sofa, add weight if you have
15 sec rest

6x3 Back Squat @80%

Front squat
6x3r
2 reps in the tank
App. 2min rest.

Front Squat
3 reps V2
2 reps V1
3 reps V1
2 reps V*
1 rep V*

-every 3 minutes

For time:
21-15-9
Power Clean + Shoulder to Overhead @60/42.5kg
Front Squats @60/42.5kg

• 10:00 Time Cap

EMOM 15:00
Minute 1: 6 Strict C2B Chin-ups
Minute 2: 9 Push Press @60/42.5kg
Minute 3: 12 Alternating Step-ups @50/35lbs, 61/51cm (total reps)

• Goal: Have at least 30s to recover each minute

EMOM 10
2 Power Snatch
-work up to heaviest possible 2RM

Barbell Complex of: 2 Hang Power Cleans + 2 Push Press + 2 Push Jerks

• Use one moderate weight for 5 sets. Rest 90s.