18 January 2023

Strength and Conditioning

Strength/Skill

E2MOM
5 DL
5 Seated Box jump

Workout

EMOM 15
18 DB Snatches
16 Sit ups
14 Wall Ball

Vo2

Workout

Part1: Back Squat  20mns

Part2: amrap

300m row
1km spin
10 slam throws
6 baseline shuttles

RedZone

Workout

8 Deadlift
10 burpees over bar
10 dB SNATCHES
8 plank walk out

Metcon

Workout

Part 1 – Practice 20 minutes
Hang Power Clean
Front squat

Part 2 – EMOM 20
1- 10 hang power clean
2- 10 burpees
3- rest
4- 10 front squats