CONDITIONING

CONDITIONING Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 15/12 Cal Row 6 Lateral Burpee’s over the rower Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 8 Min Ladder 2,4,6,8, and so on Push Ups Jumping Lunges Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 15 Wall Ball 9/7kg […]

CLEAN

CLEAN Weightlifting Clean (1×2) Clean 2 rep max. Good sound technique in both reps, with rep max it is as always most important to have sound technique. Control the bar up and down, dont drop the bar. Metcon (Time) 3 Rounds for time 12 Deadlifts 102/70kg 21 Box Jumps

ROMANIAN DEADLIFT

ROMANIAN DEADLIFT Weightlifting Romanian Deadlift (4×10) RDL 4 x 10 Superset with HSPU Unbroken rep over all sets or reduce weight Metcon (AMRAP – Rounds and Reps) 4 Rounds 2 Min AMRAP 6 Push-Ups 10 Goblet Curtsy Lunges – holding KB 24/16kg 12 Double Unders Rest 1 Min between rounds Score is accumulated

CONDITIONING

CONDITIONING Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP Row 250/200m 10 KB alternating Hang Snatch 24/16kg add 10 KB Hang Snatch each round Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP 12 Russian Swings 24/16kg 16 Lateral Step Overs Rest 5 Mins Metcon (AMRAP – Rounds and Reps) 8 […]

CLEAN

CLEAN Weightlifting Hang Clean (1×1) Hang Clean + Power Clean Push Press 5 x 3 Focus on technique and build up to a challenging weight with good control over the bar. Metcon (AMRAP – Rounds) EMOM for 10 mins 3 Hang Power Cleans 52.5/35kg 6 Front Rack Reverse Lunges 9 Wall Ball 9/7kg

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