A.
Back squat: 5 sets 3 reps
B.
“The Chief”
Complete as many rounds and reps as possible in 3 mins:
Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
"Sport"
A.
Snatch singles @ 90% x5
B.
5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat
Snatch singles @ 90% x5
B.
5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat
C.
Complete as many rounds and reps as possible in 7 mins:
8 kettlebell swings
8 burpees
8 kettlebell swings
8 burpees
Marc:
ReplyDelete"The Chief":
Completed 17 rounds plus 11 reps (3, power cleans, 6 push-ups, 2 air squats). 95lbs for power cleans.