250902 Monday

Weightlifting

Power clean + push jerk

3 sets 1+1 at 70%

2 sets 1+1 at 80%

3 sets 1+1 at 85%+

Metcon

5 rounds for time

12 deadlifts

9 hang power cleans

6 STOH

70/45 KG

Accessories

3 rounds

6-8 cuban rotations

6-8 reverse flys

6-8 bottom up press

Recent Posts

Strength Back Squats Build to heavy 5 drop down to 70-80% and do 4,3,2,1 reps Metcon 5 rounds for time 30 DUs 20/15 cal or 300m run 30...

Strength Bench press 5 sets 3 reps heavy Single arm bent over DB row 5 sets 5+5 reps heavy Metcon 15 min AMRAP 15 thrusters 20/15kg 10...

For time In teams of two 40 DB thrusters 40 burpees over DBs 40m DB OH walking lunges 2xDBS 15/10 KG 400m synchro run 4 legless rope...