Monday 26 February 2024

Warm-up
AMRAP 5
10 PVC PT
10 PVC Kang Squat https://www.youtube.com/watch?v=C6T48A-m16A
5 Walkers
10 KB swing

1x (bar)

10 Deadlift
10 Hang Power Clean
10 Front Squat
10 Push press

S&T

Every 2:30, 5 Sets
Deadlift + Low Hang Power Clean (low hang = below knee but not touching floor)
Rest 15 seconds
Squat Clean + Jerk (Scaling: Power + Squat + S2O)

Workout

Death By Clean + jerk (61/40)
EMOM
Start with 1 Clean + Jerk on the first minute and increase reps by 1 every minute until you are unable to complete the required reps with good form.
alternative movement: Double DB

Rest 2 minutes

Death by burpee
EMOM
Start with 1 Burpee on the first minute and increase reps by 1 every minute until you are unable to complete the required reps with good form.