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Wednesday 9 May

Warm Up

Burgener Warm Up

Hip mobility rig

2 Rounds

10 Cal Row

10 Lateral burpees over the ERG

10 OHS 45/35

 

A) Barbell Conditioning (10 mins)

OHS 

Build to set of 3

 

B) Conditioning

AMRAP 3

21/15 Cal Row

21 Lat Erg Burpees

Max OHS (75/55) (65/45) (55/35)

Rest 3 minutes

AMRAP 3

18/13 Cal Row

18 Lat Erg Burpees

Max OHS (95/55) (75/55) (65/45)

Rest 3 minutes

AMRAP 3

18/13 Cal Row

18 Lat Erg Burpees

Max OHS (115/80) (95/55) (75/55) 

Rest 3 minutes

AMRAP 3

18/13 Cal Row

18 Lat Erg Burpees

Max OHS (135/95) (115/80) (95/55)

*Rest 3 minutes then do part C

 

C) Squat Snatch

EMOM X 9 (3 rounds)

Min 1,4,7 – 3 repetitions at 70%

Min 2,5,8 – 2 repetitions at 75%

Min 3,6,9 – 1 repetition at 80%



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