Search
    • Feb 13, 2020
    • 1 min read

2.13.20

A. Warm Up

3 rounds NFT

Bike 10/8 calories

10 Alternating DB Snatch

Bike 10/8 calories

B. Strength

EMOM x 10mins – Clean and Jerk

Odd – Muscle Clean + Segment Power Clean + Hang Power Clean (pause 1 second below knee)

Even – Hang Power Clean + 2 Power Jerk TnG + 1 Split Jerk

*keep loads on barbell the same for both complexes

-then-

Clean Grip Deadlift

3 sets of 6 reps

TnG Reps using Hook Grip

Every 3:00 minutes

*building from last week

C. Conditioning

For time:

50/45 calorie Row

15 Dumbbell Burpee Deadlift 60/40

40/35 calorie Row

12 Dumbbell Burpee Deadlift 60/40

30/25 calorie Row

9 Dumbbell Burpee Deadlift 60/40

20/15 calorie Row

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike