28 September 2023

Strength and Conditioning

Strength/Skill

EMOM 30

1- 15 KB SWINGS 24/16
2- 12 Cal row
3- 9 KB Squat
4- 12 SINGLE DB OH LUNGESS 20/12,5
5- 15 BURPEES
6/ REST

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 2 – 20 minutes
10 air squats
walking lunges
10 squat jumps

HANG POWER CLEAN…
Practice and add weight until you get 10 reps
medium weight for your M.O
3 burpees every 10

Part 2

21-15-9
Hang power cleans
bar facing burpees