A. Power Clean+Jerk, 1 rep every 30s for 12
min @ 65-70%
B. EMOM 8-10
2-3 Front Squat @ 60% w/chains or bands
*keep fast out of the hole
C1. 1-arm DB Rows, 4x15-20/arm; rest 1m
C2. AbMat Sit-Ups, 4x30-50; rest 1m
+
ALactic 6-8 sets
(8-20 sec work all-out, rest)
A. 225
ReplyDeleteB. 225+chains (8min)
C1. 50x20s
C2. 50,50,50,50
+
100m sprint
90sec rest
x6
A: full clean + hang clean emom 10 min #225 can't jerk due to hand injury.
ReplyDeleteB:185 (bands)
C: 35x15
D: 50,50,50,50
+
ALT Between both. 6 total rounds
•2 -50 m suicides
•35 DU
Rest 90 sec
A. 115(accidentally did way more than my 60%)
ReplyDeleteB. 115 (bands)
C1. 25x20,15,15,15
C2. GHD sit ups 50,50,50,50
Alt between both 6 total rounds
-2 50m suicides
-25 DU
Rest 90 sec
A. 155
ReplyDeleteB.135 + 2 chainz x 8
C1. 35# x 20 x 4
C2. 50.50.50.50
20 sevond max cal row
8.8.9.9.9.8.10.9
A. 110
ReplyDeleteB. 130 w/ bands x10
C1. 40 lb KB 4x15
C2. 4x40
+
6 rounds:
15 sec AD sprint
20 DU
Rest 1 min
Good work Joy! Try to throw those DUs before the AD sprint. This way we can work on the skill of the DU w/o being completely wrecked from the AD.
Delete