100320

מרץ 7, 2020
100320

Warm Up :
2-3 Rounds :
5 Leg Abd. Rocks (Each)
40m One Arm Farmer Carry (Each)

Weightlifting :
Empty Bar Power Clean Drills (Lead By Coach) :
3 Sets (UB) :
3 High Hang High Pulls
3 Hang High Pulls
3 High Hang Power Clean
3 Hang Power Clean

E1:30min For 9min :
1 High Hang Power Clean + 3 Hang Power Clean
(Opportunity to increase every round)

Metcon :
10-9-8-7-6-5-4-3-2-1
DB'S Power Clean 22.5/15
Burpees

Weightlifting :
Power Clean + Clean – 65%x (1+2) x 2, 70%x (1+2) x 3 (% of power clean)
Snatch Balance – 60%x3x2, 65%x3, 70%x3x2
Push Jerk – 75%x5x5
Muscle Snatch – 60%x5, 65%x4, 70%x3x2

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