3.19.20
A. Warm Up
500m row
-Then-
3x
15 Banded Hamstring Curls
10 Kang Squats
B. Strength
EMOM x 8 minutes – Clean and Jerk
1 Hang Power Clean + 1 TnG Power Clean & Jerk + 1 Push Jerk
*increase load as you go but keep your reps sharp and TnG
-Then-
Banded Deadlift
2 reps Every 45 seconds for 10 sets
60-65% of 1RM Plus thinnest band
Tempo @ 11X1
*focus on pulling with speed off the floor
**Overhand Grip only. No Mixed Grip
C. Conditioning
For time:
21-18-15-12-9-6 (18-15-12-9-6-3) Row Calories
*between each set complete the following
6 DB Box Step Up 35#/25# 20″/16″
10 Sit Ups
Coaches challenge
For time:
21-18-15-12-9-6 (18-15-12-9-6-3) Row Calories
*between each set complete the following
6 DB Burpee Box Step Up 50/35 24/20″
10 GHD Sit Ups
0 views0 comments