Movement tech
Clean And Jerk Tech and bear complex
Level 1
10 EMOM 5-10 clean And jerk Bar – 40/30
Level 2
10 EMOM to build to a heavy single
Then
3 rounds
400m Run
7 Unbroken Bear complex
60/40
• Burpee penalty each time you drop the bar. 3 first time, 4 second time and then 7 every time after that.
Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do
Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com
Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time
