Weightlifting March 27th 2021

Warm up
500 m row
Pull up hookgrip clean 5rep x 3set
Muscle clean + press
3+3 rep x 3 set

Power hang clean + front squat + jerk
2+2+2 rep x 3 set
2+1+1 rep x 3 set

Pull clean
3 rep x 3 set
2 rep x 3 set

Jerk press
3 rep x 5 set

 

HIIT 27 March 2021

A) Warm up

0.75 mile echo bike

2 sets of:

8 DB thrusters

8 Superman pulse

6 Burpees broad jumps

4 Inch worms

 

B) EMOM 40mins

Min 1: 12 GHD back extensions 

Min 2: 8 burpees broad jump

Min 3: 8 Double DB thrusters (2×15/2x10kg)

Min 4: 4 Cal echo Bike 

Min 5: Rest

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