1 Olympic Lifting
12:00 to hit Clean & Jerk singles (Go heavy or work your tech at light weight)
Option:
2. Barbell Fitness
For Time: (18:00 cap)
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean (6/40kg)
Shoulder To Overhead (60/40kg)
or
3. Bodyweight Fitness
For Time: (18:00 cap)
400m Run
40 Situps
40 Box Jumps (24/"20")
400m Run
40 Box Jumps (24"/20")
40 Situps
400m Run
1. Strength Superset (20:00) 4 x 10 Pendlay Row 4 x 10 RDL - Add weight as needed, however should be starting with a “working set”. - Alt. between the two movements. 2. For Quality/Fitness Every 5:00
1. Power Every 1:30 for 12:00 (8 sets) Snatch + Hang Squat Snatch + OHS 2. Fitness 15:00 AMRAP 10/8 Cal C2 Machine 15 Front Squats (35/25kg) 10/8 Cal C2 Machine 15 Power Snatch (35/25kg) Extras: 8:00
1. Strength Back Squats Every 0:20 for 3:00 (9 sets) 1 Rep (increase weight as desired) Then; In 12:00, establish a heavy single 2. Benchmark ”Fran” For Time: (12:00 Cap) 21-15-9 Thrusters (42.5/30kg)