Monday 04/07/2022

FITNESS

Monday

04/07/2022

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: 4/3/2/4/3/2

@75/80/83/80/83/85%

B.

2 sets

Pause Front Squat @65%

x Max reps

*Goal is more reps than last week with same weight

C.

3 Rounds for Max effort

Each station is a 2min Amrap

St1: Row

x Max Calories

Rest 30sec

St2: DB Walking Lunges

x Max Distance

Rest 30sec

Optional Additional Work

A.

3 sets of

Single Leg GHD Hold

x Max

F. (Optional)

5 Rounds for time

each round perform

50% of last week's max Unbroken Muscle ups/C2B/Pull ups

*Each rounds has to be Unbroken