Power Clean
10-8-6-4-6-8-10
Single Arm DB Push Press
7x12 6r/6l 22.5/15kg
Post 4 rep in comments.
EMOM
EMOM 16 mins
Odd Minutes – 15/12 Cal Row
Even Minutes – 3 Deadlifts
Athlete chooses load.
Post load in comments.
5 ROUNDS
5 Rounds
20/15 Cal Row
10 Thrusters 50/40kg
Post time in comments.
3x3 AMRAP
AMRAP 3
24 Box Jump Overs 24/20"
24/16 Cal Row
Max Power Cleans 40/30kg
rest 3 minutes
AMRAP 3
21 Box Jump Overs 24/20"
21/14 Cal Row
Max Power Cleans 50/40kg
rest 3 minutes
AMRAP 3
18 Box Jump Overs 24/20"
18/12 Cal Row
Max Power Cleans 60/50kg
Post total Power Cleans in comments.
STRENGTH
Push Press
10-8-6-4-6-8-10
DB Bent Over Row
7 x 12 @22.5/15kg
Post 4 rep in comments.
SKILLS
Coach Tom will be going through Double Unders tonight, with work sheets to be given out. It is recommended that you come along as its a skill that can separate you from the pack in competition.
MOBILITY
Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds.