SATURDAY 24/7/2021
*Always do the Optional work if you
are feeling strong and fully recover
otherwise skip the optional work and stick
to the main workout. Quality over Quantity.
It's not how many parts you do but how you do them.
Optional
Build to todays heavy single
Snatch x 1
MAIN WORKOUT
A.
Build to todays heavy single
Clean and Jerk x 1
B.
Fromt Squat x 2
*Sets @70,80,85,90%
*Rest 2-3min between Sets
C.
For Time
5 Rounds
7 OH Squats @60/40kg
18 Pull ups
13 Box Jump Overs
Rest 5:00
For Time
5 Rounds
5 Clean and Jerk @85/60kg
12 Burpees OTB
39 Double Unders
Optional Additional Work
A.
5 Sets of:
30m Sprint
Rest 1:00
B.
3 Sets of:
Dumbell bend over Rows x 10/each followed by...
Barbell bicep curls x 10
Rest 1:00 between sets