Friday 02/12/2022
FITNESS
Friday
02/12/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Power Snatch
3sets x 1.1 @80-85% 1RM
B.
Overhead Squat
3sets x 6reps @50/60/70% 1RM
C.
3sets x 40sec AMRAP / 20sec Rest-Transition
St1: Row
St2: Burpee Pull ups
St3: Double Unders
St4: Air Squats
Rest 2min
COMPETITION
Friday
02/12/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Front Squat
4sets x 6reps @65/75/85/90% of 5RM
B.
Power Clean & Jerk
3sets x 1.1 @85-90% 1RM Power Clean & Jerk
C.
3 sets of:
Sandbag Hold in Parallel position x 20sec
followed by...
Seated Box Jumps x 5 *weighted if possible
D.
I.
4:00 x AMRAP
20cal Row
2 Rope Climbs
80 Double Unders
8/6 Muscle Ups
14 Pistol Squats
Rest 4min
II.
8:00 x AMRAP
20cal Row
2 Rope Climbs
80 Double Unders
8/6 Muscle Ups
14 Pistol Squats
Rest 4min
III.
12:00 x AMRAP
20cal Row
2 Rope Climbs
80 Double Unders
8/6 Muscle Ups
14 Pistol Squats
