Monday 20/09/2021

Monday

20/09/2021

A.

3 Sets of

Back Squat x 10

*all sets @65-70% of 1rm

B.

3 Sets of

Clean Pull + 3 Hang Cleans + Jerk

*all sets @75-80% of 1rm

*optional 3x5 Bellow knee hang clean pull @90%

C.

3 Rounds for Quality

Muscle ups or kipping variation x 70% of Max

Touch&Go Power Cleans x 8 @set1: 60% / set2: 55% /set3: 50%

Optional Additional Conditioning

Running Intervals

5 Sets of:

1200m Run / Rest 2:00

*all sets under your 5K's av. pacing

*Always complete the Optional Part

if you are feeling good. Prioritize recovery

listen to your body.

IRONSKY Fitness