Weightlifting January 16th 2020
Warm up
Deadlift clean 5 rep x 3set
Muscle clean 5 rep x 3set
Press 5 rep x 3set
Clean & Jerk
2+2 rep x 3 set
2+1 rep x 3 set
1+1 rep x 2 set
Pull Clean
3 rep x 3 set
2 rep x 3 set
1 rep x 2 set
HIIT 16 January 2021
A) Warm up
400m Row
10 wall balls
10 burpees
10 Box jump overs
B) Ready Player One
*In teams of 2 complete for time:
2000m row
150 wall balls (7/5kg)
100 burpees
50 Box jump overs
2000m row
*Split reps however you want. 1 partner working at a time.