Wednesday 15/03/2023

“The capacity to learn is a gift, the ability to learn is a skill, the willingness to learn is a choice.” - Brian Herbert”

FitneSS

Wednesday

15/03/2023

A.

2 High Hang Power Snatches + 1 Hang Snatch

3 sets of @ 50-70%

B.

Snatch Grip Deadlift

3 sets of 4 reps

C.

Front Squat

4 sets of 5 reps @ 70%

Rest 1-2 minutes between sets

OPTIONAL WORK

For Time

100 Hollow tucks

*Every Time you break complete 30m suitcase carry / each side

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QuarterFinal

Wednesday

15/03/2023

A.

Every minute for 5 minutes (5 rounds):

7 Wall Ball Shots @9/6kg

Followed by…

Touch and Go Power Cleans x 3

*work up to a strong triple with good speed

B.

Weighted GHD Hip-extentions

3sets x 4-6reps

-rest 90sec-

C.

For time:

Row 1k @moderate pace

100 Double unders

Row 1k @moderate to fast

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