Tuesday 25/1/17

Warm-up
40 swings
20 burpees
80 jumping jacks

Barbell cycling power clean + push jerk 2x
3 power clean 1 stop
3 power clean no stop
3 power clean + push jerk 2 stop
3 power clean + push jerk 1 stop @front rack
3 power clean + push jerk 1 stop @hang
3 power clean + push jerk no stop

Weightlifting
Power Clean + Push Jerk (10×5)
e30sec for 5min
I. 5 power cleans
II. 5-7 burpees otb

e30sec for 5min
I. 5 push jerks
II. 5-10sec hanging L-sit

e30sec for 5min
3 power clean + push jerk
35kg *all lifts should be medium weight and precise in movement

Metcon (AMRAP – Rounds and Reps)
amrap 8
16 pistols
8 power clean 50/35 RX 6+2
2min rest
Metcon (AMRAP – Rounds and Reps)
amrap 6
32 du – I did 8 bench jump (slow and controlled)
16 deadlift 50/35 4+?!
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Gymnastic Skill Training

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