A. Strict press 5-5-5-5-5
- All at same weight
- Rest 1;30-2;00 min between sets.
B. AMRAP 10
5 x Deadlifts 140/80 kg
50 x Double unders (150 singles)
A. Strict press 5-5-5-5-5
B. AMRAP 10
5 x Deadlifts 140/80 kg
50 x Double unders (150 singles)
skill practice
handstand, hamdstand push up
workout
with a 12 min running clock
1 min squat cleans
1 min stoh
2 mins squat cleans
2 mins stoh
3 min squat clean
3 min stoh
for max reps
Strict press 5-5-3-3-1-1-1
Rep ranges of 5-3 are our loaded practice reps not rep maxes.
We are marking sure we have good position and can maximise power from the shoulder to overhead.
the maximum we can lift for a single rep -1 rep max is what we are after today.
5000m row for time
Back Squat
30 mins to establish
rest as needed (minimum 2 mins)between sets/attempts
amrap 15
7 hang power snatch
14 toes to bar
200m run