A:
Every 90sec. for 12min do:
3 Power Cleans (no TnG)
B:
AMRAP 6
6-8-10-12...
Plate G2OH
OH Lunges
Burpees To Plate
2 Min Rest
6min. Max Cal Row
every 2 min do (Start on 0:00)
10 Sit Ups
15 Air Squats
2 min Rest
EMOM 6
35 Double Unders + 3 Power Clean and Jerk (Level 3: 60/42,5kg)
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
12 DB Thrusters
9 Ring Rows
6 DB Cleans
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
1min Plank Hold
40sec. Superman Hold
20sec. REST
Focus on device:
2 rounds of:
1min. EASY
1min FAST
1min MODERATE
REST 1min
OLYMPIC WEIGHTLIFTING
A:
Every 90 sec. For 10 Sets.
1 Power Clean + 2 Hang Power Clean
B:
Barbell Cycling
1)
2-3 Sets UB Reps
7 Clean DL
7 Hang Power Power Clean
7 Push Jerk
60 sec. Between Sets.
Rest as Needed
2)
2-3 Sets UB Reps
5 Clean DL
5 Hang Power Power Clean
5 Push Jerk
60 sec. Between Sets.
Rest as Needed
3)
2-3 Sets UB Reps
3 Clean DL
3 Hang Power Power Clean
3 Push Jerk
60 sec. Between Sets.