Friday 05/05/2023

“Appreciate the little things, and you’ll discover the true meaning of life!”

FitneSS

Friday

05/05/2023

A.

1min AMRAP

Power Clean + Front Squat + Jerk @60% 1RM

1min Rest

1:30min AMRAP

Hang Squat Clean And Jerk @70% 1RM

1:30min Rest

2min AMRAP

Clean And Jerk @80% 1RM

2min Rest

B. Back Squat

**Set 1 – 5 reps @ 75%**

Set 2 – 3 reps @ 85%

**Set 3 – Max reps @ 95%**

Rest as needed

C. Shoulder Press

Set 1 – 5 reps @ 60%**

Set 2 – 5 reps @ 70%

Set 3 – Max reps @ 80%**

Rest as needed

*Optional Back off sets: 2sets x 5reps @70&65% 1RM

D. Optional

3 Sets of:

Nose to wall plate step ups x 8-10reps

-rest as needed-

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Competition

Friday

05/05/2023

A. Slow Pull Snatch

**8 sets of 1 rep @ 65-80%**

Rest as needed

*2 seconds to knee

*working strong off floor & technique

B. Back Squat

**Set 1 – 5 reps @ 75%**

Set 2 – 3 reps @ 85%

**Set 3 – Max reps @ 95%**

Rest as needed

C. Shoulder Press

Set 1 – 5 reps @ 60%**

Set 2 – 5 reps @ 70%

Set 3 – Max reps @ 80%**

Rest as needed

*Optional Back off sets: 2sets x 5reps @70&65% 1RM

D. As Many Rounds and Reps as possible in 15 minutes:

15 Wall Ball Shots 10/9 feet @12/9kg

Row 12 calories @20/18 spm - dumper 10/8

12 Dumbbell Box Step-Ups 24/20 inches @22.5/15kg

Row 12 calories

E. Optional

As Many Rounds and Reps as possible in 2 minutes:

Toes to Bars

*start with a big set

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