7-12-16


Barbell 

5X1 Hang Clean (from power position) + 1 Push Press + 1 Hang Clean (from power position) + 2 Push Jerks + 1 Hang Clean (from power position) + 3 Split Jerks – try to go up from last week, rest 2:00

Conditioning
10:00 AMRAP of:

30 KB Snatches 24/16kg (alternate every 5 reps)
15 Calorie Row
Then, no rest…
40 Calore Row
20 Burpee Box Jump Overs 24/20″
*advanced*

*40 KB snatches, 20 calorie row in the above piece. Everything else is the same. 

-extra- 

12 min AMRAP of 

20 double unders 

15 air squats

10 box jumps

*to avoid injury and to get then best performance from your efforts, it is recommended and advised that extra work should be done with significant rest in between conditioning pieces. Check with your coach and see if you are ready, and please try to be patient with your coaches as the scheduled classes take precedence over extra work 🙂 

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