Wednesday 27.5.2020
At the Gym
1.
EMOM12
1. 5 Back Squats
2. 5 Front Squats
3. 10 Front Rack reverse lunges
4. Rest
*You can have three different weights for this. There is not much rest so no need for going heavy. Heavier squats are coming next month! 😉
2.
Conditioning
Teams of three or two
One works – other rests
Divide the reps as you like
AMRAP16
45 Power clean 50/35
45 Wall Balls 20/14
45 DB snatch 22.5/15
45 Burpees
*You should divide the reps so the one who works can always do the set unbroken.
OR
Anywhere
1.
Conditioning
4 x
5 minute on / 2 minute off
AMRAP
7 Single arm hang clean & jerk (R)
7 Single arm hang clean & jerk (L)
7 Burpees
7 Single arm thruster (R)
7 Single arm thruster (L)
7 Burpees
7 Single arm snatch (R)
7 Single arm snatch (L)
7 Burpees
7 Single arm over head squat (R)
7 Single arm over head squat (L)
7 Burpees
*Continue where you left off.
2.
Core
Emom7
7 v ups
7 tuck ups
7 hollow rocks
7 sec hollow hold
*Try to do the round unbroken, you should have at least 20 sec to rest before the second rounds starts. Scale by reducing one rep from each movement.