Α. Warm up using the Following complex 3 sets x 5 reps per exercise
Muscle clean + Push Press + Clean sot Press
B. Emom x 7
2-3 touch and go Clean and jerk @65-70%
C. Strength
4 sets of heavy load
Complex Heavy 1 strict Press + 3 Push Press
D. Conditioning
Amrap 20 min
At an Aerobic pace (150bpm)
600 mt Run or Row
20 Wall Balls
5 Ring Muscle ups
E. Accessory work
Accumulate 2 min of rope hang each arm
3 sets of isometric 10-15 sec hold x 3-5 reps free hyperextensions
Muscle clean + Push Press + Clean sot Press
B. Emom x 7
2-3 touch and go Clean and jerk @65-70%
C. Strength
4 sets of heavy load
Complex Heavy 1 strict Press + 3 Push Press
D. Conditioning
Amrap 20 min
At an Aerobic pace (150bpm)
600 mt Run or Row
20 Wall Balls
5 Ring Muscle ups
E. Accessory work
Accumulate 2 min of rope hang each arm
3 sets of isometric 10-15 sec hold x 3-5 reps free hyperextensions
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