17 February 2023

Strength and Conditioning

Strength/Skill

Every 90 Sec for 5 Rounds
3 High pull
3 Powel clean
3 Jerk

Workout

2R  FOR TIME
5 BURPEE PULL UP
10 THR 40/30
15 KB LUNGESS
20 Shoulder 2 OH
25 POWER CLEAN”

Vo2

Workout

FILTHY 50 25mns

50 box jump
50 push ups
50 walking lunges each leg
50 kb swings
50 wallballs
50 v ups
50 thrusters
50burpees
50 air squats
50 plank walkout

RedZone

Workout

Bar Mix

10 power snatches
10 Burpees over bar
10 bar push press
10 burpees over bar

Metcon

Workout

Buy in – 40 cal row or ski

10-9-8-7-6-5-4-3-2-1
hang power clean
db front squat
db push press

Cash out – 40 cal row or ski