Strength
Snatch
Snatch from blocks mid thigh
5×3 AHAP (drop and reset each rep quickly)
DB Snatch
30x3R/L, 35x3R/L, 40x3R/L, 45x3R/L, 50x3R/L, 60x2R, 50x3R/L, 60x2R, 50x3L.
Clean & Jerk
[DB] Clean & Jerk
1×1 @ 60% — 2×40#
1×2 @ 65% — 2×45#
Push Press
5×5 Push Press AHAP
20kgx5, 40×5, 45×5, 47×5, 50×5.
Evolution
EFC Fartlek
5:00 Run
3 Rounds:
AMRAP in 3:00
15 DU
15 Push Press
1:00 Burpees
5:00 Run
800m
2+21
2+16
2+19
800m
6 Burpees each round
Leave a Reply