Wednesday 06/01/22

Rowing Hip

500-1000-2000-1000-500
Meter Row
15-30-45–30-15
Hip Extensions

Core:

1’-2’-3’

Tall Plank

50ft Forward Crab Walk

3’-2’-1’

Reverse Plank

50ft Low Bear Crawl

Weightlifting:

A. 1RM Clean and Jerk

– 20’ to establish

– use either split or power jerk

B. Snatch

5×60, 3×70 2x2x80

– 90” rest between sets

C. Pause Jerk 3’

3×60, 2×65, 2x1x70

– hold in dip position for 3’

– use split or power jerks

– 90” between sets

Skill: Double Under Progression

Workout Definition

5×5 Swing and Catch
5×15 Single Taps
4×1’ Single Unders
5×15 Double Taps
5×5 3 to 1’s

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