Friday 10/03/2023

“Change is the law of life. And those who look only to the past or present are certain to miss the future.”

FitneSS

Friday

10/03/2023

A.

Split Jerk position Strict Press

3sets x 5reps

*Every 2min

B.

Push Press + Tall Jerk

3sets x 2+2

*Every 2min

C.

Pause Split Jerk *5sec

3sets x 3reps

*Every 2min

D.

With a 7min Timecap complete:

50 alt. DB Clean & Split Jerk @22,5/15kg

30 Burpees OTDumbell

-rest 3min-

For Time

50 alt. DB Snatch @22,5/15kg

30 Burpees OTDumbell

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QuarterFinal

Friday

10/03/2023

A.

Every 2min x 6min (3 sets):

1 Clean and Jerk

B.

Every 3min x 12min (4 sets):

1 Back Squat

Build to a heavy single for the day starting from 1st set @85%

C.

00:00 - 10:00

For Time

9-6-3

Power Clean @ 84/55kg

Bar Muscle-Up

10:00 - 20:00

For Time

9-6-3

9-6-3 Reps for Time:

Deadlift @143/94kg

Muscle-Up

20:00 - 30:00

For Time

12 Double KB Hang Snatches @24/16kg

12 Burpee Box Jumps

12 Front-Racked Double Kettlebell Walking Lunge Steps @24/16kg

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