Technical:
Deadlifts + Hang Power Clean
5 x 3 + 3
Metabolic:
Partner Workout, “I go you go”:
15 min Ascending Rep AMRAP:
10 Wall Ball
10 Power Cleans #95/75
10 Burpees Over Bar
**Person A does Wall Ball, then Person B does Wall Ball, Person A does PC, then does Person B… so on. After each round increase 1 rep to each workout.
Annie for time
100-80-60-40-20 singles
50-40-30-20-10 sit ups
Metcon1
11 min 3 min on, 1 min off
3 KB clean and press each hand
6 pushups
12 KBS
Metcon2
75 WB
50 air squat
25 clean and jerk
Complete as many rounds as possible in 15 minutes of 10-8-6-4-2:
Hang Power Cleans
Lateral Over-the-bar Burpees
Toes-to-bar
* After finishing the round of 2 reps, increase the weight of your barbell and start again on the round of 10.
Then Plank Circuit:
1 min on 10 sec rest ×2 sets
Front plank
Left/Right side plank
Hip plank
-Warm up
200 mt run
X2
Push up 10
Superman 10
Hild squat :20
- Metcon :30 each x 5
Pull up
Bench press
Wall Ball
- Weight 6emom x 1
Power clean
- Abs ripper 1:00 each - 1 min rest per set x 4
Lower Abs
Russian twist
Sit up
V ups
-Warm up x 3
200 mts sprint
10 air squat
- Metcon
20 min cap - AMRAP
15 power clean
15 Burpees
15 sit ups
- Weightlifting: 5EMOM x 5 reps
Power Clean or Front squat
- Metcon:
5 rounds for time
For 30 secs then switch
KBS
V ups
Burpees
-Weightlifting
Deadlift 5 x 5 EMOM
- Warm up
Jump ropes 100 x 4
Stretch circuit
-Weightlifting
Power clean 5EMOM x 5 AHAP
-Metcon. :30 per WO × 5 rounds
Pull up
Sit up
KBS (#50/25)
-Weightlifting
BSQ 5EMOM x 5 AHAP
