Monday 11/07/2022

FITNESS

Monday

11/07/2022

I.

Warm up

Spend 6:00 on ergometers

II.

Mobility

General Mobility

III.

Weightlifting warm up

Clean Warm up

Split Jerk Warm up

Hip Mobility

Russian baby maker

Squat mobility

A.

Clean and Jerk Waves

Reps: 3/2/3/2/1/1/1

@70-90

B.

2 sets

Pause Front Squat @70%

x Max reps

C.

4 Rounds of

2:00 Amrap / 2:00 Rest

12 DB Thrusters @15/10kg

9 Burpees OTDumbell

6 DB Hang Snatch @15/10kg

Max reps x Air squats

D.(Optional)

3 sets of

Single leg hip extentions

x 10-15 *hold 10sec on the last rep

TRX Hamstring curls

x 20

4 Rounds for time

each round perform

80/60/40/20% of  max Unbroken Muscle ups/C2B/Pull ups

*Each rounds has to be Unbroken

*Rest 1min between rounds