A:
4-4-4-4-4-4 Push Jerk
6 sets 3-5 Muscle-up Transition practises
Start a new round of both exercises every 2:30min. Use first 3 sets as ramp-up.
Last 3 sets should be heavy.
B:
Every 3 minutes for 4 rounds complete:
20 DB Walking Lunges
20 Burpee Box Jumps
Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 22.5/15 kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
8 Goblet Squats
6 Push ups
4 Box Jumps
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
10 Hip Extensions
10 Medball Sit-ups
10/10 Side Plank Raises
Focus on device:
1min MODERATE
1min FAST
1min EASY
1min MODERATE
1min FAST
2min EASY
OLYMPIC WEIGHTLIFTING
A:
Every 90sec. x4
1 Power Snatch + 1 Squat Snatch + 1 OHS
Every 90sec. x4
1 Squat Snatch + 1 OHS
B:
Barbell Cycling
500m Row
9 Squat Snatches
Rest 3 min.
15 Burpee Box Jumps
6 Squat Snatches
Rest 3 min.
40 Wall Balls
3 Squat Snatches