Monday, 06/07/21

power clean, squat clean, hspu
By
Jessie Strange
December 27, 2020

Strength

EOMOM 16

1 Power Clean + 1 Squat Clean

Conditioning

21 - 15 - 9   *10 minute time cap

Squat Cleans 115/80 (Rx+ 135/95)

HSPU (female reps = 12 - 9 - 6) (Rx+ strict HSPU) scaled = double DB Shoulder to overhead

Weekly Extra Credit

Gymnastics

1) 3 sets max strict Pull up, 3 minute rest

2) EMOM 8: 1 to 2 legless rope climb

3) 4 Rounds

20 Push Ups

20 GHD

20 Pistols

2 minutes rest

Weightlifting

1) Snatch Complex: Hang Squat Snatch+OHS+Full Snatch

6 sets; 2 @ 82%, 2 @ 85%, 2 @ 88%

2) Back Squat

6 sets total:

2 reps @ 88%,

2 reps @ 88%,

2 reps @ 90%,

2 reps @ 90%

4 reps @ 83%

4 reps @ 83%

3) 5 sets of 5 TNG Deadlift @75%+

Bootcamp

AMRAP 25:

Buy In: 20 Cal Bike

6 Standing Up and Overs
12 RKBS
18 DB Bench

6 Standing Up and Overs
12 RKBS
18 Bent Over DB Row (9 each side)

6 Standing Up & Overs
12 RKBS
18 DB Tricep Extension (9 each side)

6 Standing Up and Overs
12 RKBS
18 DB Pull Over (on bench)

400 m Row

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