Tuesday 07/03/2023

“Nutrition is the key to unlocking your performance potential.”

FitneSS

Tuesday

07/03/2023

A.

Single Arm Hang From Ring

1sets x Max Hold each arm

B.

Ring Full Support Hold

2sets x Max Hold

C.

Rowing

2sets x 10pulls For Max Distance

D.

EMOM x 12min / 45sec Work - 15sec Rest

M1: Row

M2: Shuttle Run

M3: Sitted Hip swivels

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QuarterFinal

Tuesday

07/03/2023

A.

Split Jerk

Build to a tough double

B.

EMOM x 8min

1 Hang Squat Snatch @65-70% 1RM

C.

EMOM x 6min

1 Power Clean & Jerk @ 65-70% 1RM

D.

3 Rounds for Time

4 Rope Climbs

12 Ring Dips

48 Double Unders

-rest 1min bt rounds-

E.

3 Rounds for Time

2 Legless Rope Climbs

12 Double KB Shoulder to OH @24/16kg

24 Cross Over Double Unders

F.

2 Sets for Quality:

10sec False Grip Hold on rings

15 Barbell Bicep Curls

20 Banded Pull Apparts

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Optional Work

3 Rounds of:

400m Run

8 Burpee Box Jump Overs

500m Row

-rest 1:1-7

Warm up

• Foam rolling of the quads, hamstrings, and glutes (5 minutes)

• Banded distraction of the hips (2 minutes)

• Ankle mobility (2 minutes)

• Squat snatch mobility (2 minutes)

• Clean and jerk mobility (2 minutes)

• Double under mobility (2 minutes)

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