Wednesday 17/08/2022
FITNESS
Wednesday
17/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Weightlifting warm up
A.
Barbell Push Press
In 8min find your 3RM
B.
Side Plank
3sets x 30sec/per side
*no rest bt sets
C.
3 Rounds for time
8 Dumbell Hang Power Snatch @15/10kg
10 Burpee Pull ups
24 Dumbell Hang Squat Cleans @15/10kg
Timecap 15:00
D (Optional)
For Time
20 Wall climbs
COMPETITION
Wednesday
17/08/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
Weightlifting warm up
A.
Barbell Push Press
In 8min find your 3RM
B.
Strict press
In 8min find your 5RM
C.
Side Plank
3sets x 30sec/per side
*no rest bt sets
D.
3 Rounds for time
8 Hang Power Snatch @60/40kg
10 Muscle ups
24 Pistol Squats
Timecap 15:00
E. (Optional)
For Time
90m Hand Stand Walk
