Tuesday, March 12th
Performance Warm-up
30 slow burpees
3 easy rounds of:
20 arm circles forward
20 arm circles backward
20 air squats
30 second handstand hold against wall (or not…)
Strength
Cleans
5 sets of:
Power clean + full clean + jerk @ 70%+ of power
Performance Notes
These cleans should be heavy enough that you don’t want to do them (after the first round), but light enough that you know you can keep doing them. Manage your fatigue with the row.
Performance
4 rounds for time of:
5 squat cleans @175/125,
Row 200m,
5 shoulder to overhead @175/125,
Row 200m
Scaled Performance
4 rounds for time of:
5 squat cleans @135/95,
Row 200m,
5 shoulder to overhead @135/95,
Row 200m
*You can scale the cleans to a manageable weight for your abilities.
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Fitness Notes
Really explode on those squat jumps! Then you should be able to push the run as much as you can!
Fitness Warm-up
30 slow burpees
3 easy rounds of:
20 arm circles forward
20 arm circles backward
20 air squats
30 second handstand hold against wall (or not…)
Fitness (bodyweight)
4 rounds for time of:
10 explosive squat jumps as high as you can jump
Run 200m,
5 handstand push ups,
Run 200m
Scaled Fitness
4 rounds for time of:
10 squat jumps
Run 200m,
5 pike handstand push ups on box/chair,
Run 200m
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Kettlebell/Dumbbell
4 rounds for time of:
10 squat cleans on right side @70/53
10 squat cleans on left side
Run 200m
10 shoulder to overhead on right side
10 shoulder to overhead on left side
Run 200m