Thursday – Upper Acc + AMRAP
A1. Seated KB Z Press @ 40×0, 6-8 reps x 5 sets, 10 sec
A2. Standing Rope Sled Pull, 50ft @ tough loading x 5 sets, 1:30 min
B. For time:
100 Step-ups on to 20/24″ box
100 Russian KBS @ 16/24kg
C. Anti-Rotational Front Bridge, 30 sec every min x 10 minutes *if theres time or can be done after class
Sw Barbell – Feb. 2
Thursday – Sn/Cj Tech or Gym + Tester
A. Power Snatch, 3 tng reps every 30 sec x 5 minutes (into)
Power Snatch, 4 reps every 45 sec x 4 sets (into)
Power Snatch 5 reps every min x 3 minutes
B. Power Clean to OH, 2 tng reps every 30 sec x 5 minutes (into)
Power Clean to OH, 3 tng reps every 45 sec x 4 sets (into)
Power Clean to OH, 4 tng reps every min x 3 minutes
C. Gymnastic Practice