Saturday 23/05/2020

WARM-UP
Full Body Mobility Flow (VIDEO)

WEIGHTLIFTING
SNATCH
10-12 Sets of 3-Position Snatch 1+1+1
(Power Snatch - Deep Power Snatch - Squat Snatch)
Go every 90sec to 2:00
Start at 60% and move up if technique allows. Focus on perfect mechanics.

CLEAN AND JERK
EMOM for 15 Sets :
1 x Clean and Jerk @ 60-80%
Focus on perfect mechanics.

ENDURANCE
3 Rounds For Time:
400m Run
8 Muscle Ups
12 Thrusters (43Kg / 30kg)

FINISHER
4 Rounds:
80-100m Atlas Stone Bear Hug Carry (Walk Slowly)
Rest as needed

Scaling Options:
Muscle Up —>Burpee Pullup
Thrusters —> DB Thrusters —> Air Squats

Note: Those of you who are interested in 1-to-1 Personal Training Sessions at the Ironsky Outdoor Area please do not hesitate to contact us.

Important: Please follow the hygiene rules.

End of Program