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Friday 10.09.2020

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Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
7 x Air Squat to Medicine Ball
7 x Medicine Ball Sumo Deadlift
7 x Medicine Ball Sumo Deadlift High Pull
7 x Medicine Ball Power Clean
7 x Medicine Ball Clean
15 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Power Clean
After completing technique review and warm-up sets work through the following 9 rounds of Clean & Jerks, climbing weight only if technique is sound and consistent.

Every :75 seconds for 9 Rounds work through the following sets/reps

Power Clean & Jerk 3-3 / 2-2-2 / 1-1-1-1 RM

Notes:

  • Using ‘touch and go’ barbell cycling technique for today’s training as applicable.
  • Climb weight only if technique is sound and consistent.

Post scores to comments.

“Andromeda”
Complete for time vs a 15:00 time cap

Run 400m or Row 500m
10-9-8-7-6-5-4-3-2-1 reps of
Power Clean
Push-ups
V-ups
Then…
Run 400m or Row 500m

Post scores to comments.

Samy Daghir

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