FOUNDATIONS

Part 1

Barbell Hang Power Clean: 5 x 3

Part 2

3 ROUNDS

10 Deadlifts (65/45)

10 Hang Power Cleans

10 Burpees Over the Bar

CROSSFIT

Part 1

Sumo Deadlift

10:00 to work up to a heavy set of 3

*No touch-and-go. Focusing on developing tension and power off the floor with little-to-no eccentric contraction.

Part 2

3 ROUNDS – Fight Gone Bad Style

Min 1: Bike or Row

Min 2: Kettle Bell Swing

Min 3: Push Ups

Min 4: Pull Ups

Min 5: REST

OLYMPIC WEIGHTLIFTING

A. SNATCH

12:00 to work to a heavy single

B. “SUPER ISABEL”

30 Squat Snatches at 75%

*Perform as fast as possible with perfect form. 15min cap!

C. Power Clean + Push Jerk

5 x 2 AHAP

D. Turkish Get Ups

4 x 3 Each Arm

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