Allenamenti giornalieri
Power Clean and Jerk
Heavy Single
followed by…
“Gwen”
15-12-9:
Unbroken Clean and Jerks
Score is weight used.
Note: Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
“Jackie”
For Time:
1000 Meter Row
50 Thrusters 20/16
30 Pull-ups
3 Rounds:
10 Power Snatches 52/38
20 Box Jump Overs 60/50
30 Wallballs 9/6
On the Minute x 16 (8 Rounds)
Odd Minutes – 200m Run
Even Minutes – 3 Power Cleans
Athlete’s choice on loading.
AMRAP 20:
200m Run
40/28 Calorie Row
20 Front Squats (5 rounds x 4 reps each)
Round 1 – 44/30
Round 2 – 48/36
Round 3 – 62/44
Round 4 – 72/52
Round 5 – 86/62
AMRAP 20:
15 Burpees
10 Pull-ups
30/20 Calorie Row
10 Handstand Push-ups
AMRAP 18:
3 Kettlebells Swings 24/16
3 Box Jump Overs 60/50
200m Run
6 Kettlebells Swings 24/16
6 Box Jump Overs 60/50
200m Run
9 Kettlebells Swings 24/16
9 Box Jump Overs 24/16
200m Run
Climbing by 3’s until cap.
AMRAP 7
15 Push Press 62/44
15 Push Press 72/48
AMRAP Push Press 90/62
rest 3 minutes
AMRAP 7
15 Front Squats 62/44
15 Front Squats 72/48
AMRAP Front Squats 90/62
rest 3 minutes
AMRAP 7
15 Hang Power Cleans 62/44
15 Hang Power Cleans 72/48
AMRAP Hang Power Cleans 90/62
5 Rounds, On the 4:00
12 Toes to Bar
16 Deadlifts 62/44
20/14 Calorie Row
