Stretch & Mobility
Dynamic Warm Up
Conditioning
“Fran V Jackie “
AMRAP 5:
27/21 Calorie Row
27 Thrusters (30/20kg)
27 Pull-ups
… Rest 4 Minutes
AMRAP 5:
21/15 Calorie Row
21 Thrusters (40/25kg)
21 Pull-ups
… Rest 4 Minutes
AMRAP 5:
15/9 Calorie Row
15 Thrusters (50/30kg)
15 Pull-ups
… Rest 4 Minutes
AMRAP 5:
9/6 Calorie Row
9 Thrusters (60/35kg)
9 Pull-ups
BARBELL CLUB
- Warm-Up
Clean High Pull,Power Clean,Sots Press
- Clean Pull From Blocks
5 x 5
- Clean From Blocks
5 Sets ( 2 Power Clean + 2 Squat Clean )
- Jerk Complex
5 Sets ( 2 Push Press + 2 Jerk )