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Tuesday 02012022

Warmup

TABATA

Strength

[PRIMER A]

5 Sets For Quality:

3 Halting Clean Deadlift

[PRIMER B]

5 Sets of 3:

Strict Press Behind the Neck In Split


EMOM 5

CLEAN AND JERK

All Percentages Off 1RM Clean &Jerk:

2 Reps @ 40%

2 Reps @ 50%

2 Reps @ 60%

2 Reps @ 65% 2 Reps @ 70%


REST 2 min


EMOM 5

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 88%

Build to Heavy Single

WOD

AMRAP 4:

20 Double Dumbbell Box Step-Overs

20 Toes To Bar

Max Calorie Echo Bike

Rest 4 Minutes

AMRAP 4:

15 Double Dumbbell Box Step-Overs

15 Toes To Bar

Max Calorie Echo Bike

Rest 4 Minutes

AMRAP 4:

10 Double Dumbbell Box Step-Overs

10 Toes To Bar

Max Calorie Echo Bike

Dumbbells: 50 / 35 lb's

Box: (24"/20")


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