Saturday 03/09/2022
FITNESS
Saturday
03/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Bench Press
5sets x 2reps @55-60%
*pause for 1sec at the chest
*focus on speed
B.
00:00 - 10:00
For Time
200m Run
15 Hang power clean and jerk @43/30kg
90 DOuble Unders or 180 Singles
15 Hang power clean and jerk @43/30kg
200m Run
10:00 - 20:00
For Time
200m Run
15 OH Squat @43/30kg
90 DOuble Unders or 180 Singles
15 OH Squat @43/30kg
200m Run
COMPETITION
Saturday
03/09/2022
I.
Warm up
Spend 6:00 on ergometers
II.
Mobility
III.
A.
Bench Press
10sets x 2reps @60%
*pause for 1sec at the chest
*focus on speed
B.
00:00 - 10:00
For Time
250/200m Row
15 Hang power clean and jerk @43/30kg
90 DOuble Unders or 180 Singles
15 Hang power clean and jerk @43/30kg
250/200m Row
10:00 - 20:00
For Time
250/200m Row
15 OH Squat @43/30kg
90 DOuble Unders or 180 Singles
15 OH Squat @43/30kg
250/200m Row
C. (Optional)
24min AMRAP
30m SandBag Carry @tough weight
6-8 Defficit Kipping HSPU @challenging depth
2 Legless Rope climbs
30m SandBag Carry @tough weight
6 Wall Walks
4 Rope Climbs
