Search
  • Sergiy Gabbe

Tuesday 29 Jun 2021

Warm up


2 Min Row/Ski/Bike


2 Rounds


10 Inch Worm to push up

10 Cossack Squat

10 Slow PVC Kanga squat

10 Squat Jumps 30x0


-into-


2 Rounds


5 BB Dead Lift

10 Elbow Punches

5 BB Muscle clean

10 Elbow Punches

5 BB Press


Strength

Clean and Jerk (20 min)


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

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

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

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


*60 sec rest between sets

Work out

EMOM 14 Min


Min 1 – 1 Burpee over bar + Max Power Clean @ 60/42.5Kg

Min 2 – 2 Burpees over bar + Max Power Clean @ 60/42.5Kg

Min 3 – 3 Burpees over bar + Max Power Clean @ 60/42.5Kg

So on

Min 14 – 14 Burpees over bar + Max Power Clean @ 60/42.5kg


If unable to finish the burpees, perform the next minute two less burpees then assigned.


(Score is total reps of power clean)

Rx+ : 85/60Kg

71 views0 comments

Recent Posts

See All

Sunday 01 Aug 2021

Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run

Saturday 31 Jul 2021

Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret

Friday 30 Jul 2021

Warm up 3 Rounds 10 PVC Pass-Through 10 PVC Lat Stretch 10 PVC RDL 10 PVC Snatch Grip Press 10 PVC OHS -into- 2 Rounds with empty BB 5 Snatch First Pull 5 Snatch Hight Pull 3 Tall Snatch 3 Tempo Snatc