Monday, 19 December

Build Week 5

WARM UP

Squat Clean and Jerk

6 x 2:30

  • 2 Reps @ 73%
  • 2 Reps @ 78%
  • 1 Rep @ 83%
  • 2 Reps @ 73%
  • 2 Reps @ 78%
  • 1 Rep @ 83%

“Holleyman”

30 Rounds For Time

  • 5 Wallballs (20/14)
  • 3 Handstand Push Ups
  • 1 Power Clean (LvL3/2/RX 225/155, Scaled 185/135, ScaledV2 155/115) *should not exceed 75% of 1RM

Additional Work:

  • Row, 20 sec sprint/40 second rest until 125/100 calories, time cap 10 mins (after)
  • 3 x 3:00, 6-8 Barbell Good Mornings + 6-8 Barbell Bent Over Rows
  • For Time: 10-9-8-7-6-5-4-3-2-1 Strict Pull Ups, 50ft Double Dumbbell Farmers Carry between each set at 70’s/50’slbs
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