[1.] Warm Up
[2.] Strength [reps]
Perform 3 sets of:
[1:00] 1 Arm Swing Cleans [30 sec per arm]
[1:00] 1 Arm Jerks [30 sec per arm]
[1:00] 1 Arm Swing Snatches [30 sec per arm]
*With a running clock perform 1:00 of cleans, 1:00 of jerks, 1:00 of snatches, then rest for 1:00 and repeat.
-Lift maximum load possible [MLP] for maximum reps possible [MRP] for allocated sets. Record loads used and total reps per round.
[3.] Work Capacity [time]
“Calamity”
Perform 4 rounds for time of:
[200m/0.13] Treadmill Sprints [10.0 incline/8.0 incline]
[32] Slam Balls [20#/14#]
[24] Box Jumps [24"/18"]
[16] Double Bent Rows [2x24kg/2x16kg]
-Scale loads and modify movements if required. Record time.
[4.] Finisher [reps]
Perform a Mikko interval set of:
[6 min] Seated Twists & Jackknife Sit Ups
*With a running clock perform MRP in 30 sec of ST, rest 15 sec, perform MRP in 30 sec of JK’s, rest 15 sec and so on for 6 minutes.
-Modify movements if required. Record total reps.
Post comments & scores…
CB crushing it!!!
1 arm bottoms up hang cleans
with 16kg/35lbs!!!
