26 January 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

Part1: Snatches (empty bar). 20mns

Part2: amrap

10 devil press
10 DB Box step over
10 Prisoner squats
8 plate to overhead

Metcon

Workout

Part 1 x 3
5 Turkish get ups
5 walkouts push ups
15 box jump overs
15 push press

Part 2 x 3
20 sumo squats
20 sumo bar
20 bridge
20 kick backs