Saturday 15/10/2022
FITNESS
Saturday
15/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
EMOM x 10sets x 3reps @65-70% 1RM
*don't bounce the bar on the chest
*control the bar to the chest pause for a second then explossive push of.
*speed focus
B
15:00 AMRAP
3 Wallclimbs
6 Sandbag Clean @60/40kg
9 DB Thrusters @15/10kg
30 Double Unders or 12cal Bike
COMPETITION
Saturday
15/10/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
EMOM x 10sets x 3reps @65-70% 1RM
*don't bounce the bar on the chest
*control the bar to the chest pause for a second then explossive push of.
*speed focus
B.
12:00 AMRAP
15 Shoulder to Overhead @43/30kg
15m Hand Stand Walk or 6 Wallclimbs
15 Hang Squat Cleans @43/30kg
50 Double Unders
C. (Optional)
For Time
75 GHD Sit-ups
*start each minute with 5 Sandbag to Shoulder @60/40kg
