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  • Sergiy Gabbe

Friday 16 Jul 2021

Updated: Jul 15

Warm up

2 Rounds

200m Row

10m Inch Work to push up

10m Sampson stretch lunges


-into-


2 Rounds

5 Clean Dead Lift

5 Tall Clean

5 Front Squat

5 Jerk


Strength

Squat Clean + Jerk


2 x (2+2) @ 60% 1RM

2 x (2+2) @ 70% 1RM

2 x (1+2) @ 80% 1RM

2 x (1+1) @ 85% + 1RM

Work out

12-9-6

Shoulder to Over Head 70/50 Kg

15/12 Cal Ski/Row/Bike


Rest 2min


21-15-9

Power Clean 70/50 Kg

15/12 Cal Ski/Row/Bike


Time Cap – 18 min

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