ACTIVE
EMOM X 10 1) 2 HANG POWER CLEANS 2 PUSH PRESS 2) 1 HANG SQUAT CLEAN 2 THRUSTER
ATHLETIC EMOM X 10 MIN 1) 2 POWER CLEANS 2 PUSH JERK 2) 1 SQUAT CLEAN 2 PUSH JERK OR SPLIT JERK
COMPETITIVE EMOM X 10 MIN 1) 2 SQUAT CLEANS 1 SPLIT JERK 2) 1 SQUAT CLEAN 2 SPLIT JERK
“KALSU’S” BIG BROTHER IN PARTNERS: COMPLETE 2X KALSU’S:
200 THRUSTERS EMOM: BURPESS… BOTH OF YOU.
ACTIVE: DUMBELLS AND 3 BURPEES
ATHLETIC: 40/25KG AND 4 BURPEES
COMPETITIVE: 50/35 AND 5 BURPEES
**NOTES – A TECHNICAL LIFTING FOCUS AT THE BEGINNING TO HONE YOUR SKILL OF THE CLEAN AND JERK. – THEN A ROUGH WORKOUT WITH A BUDDY TO SOLDIER THROUGH IT WITH HEHE J YOU MUST CHOOSE A WEIGHT YOU CAN CONTINUE TO DO 5 REPS WITH…YOU JUST KEEP SWAPPING WITH YOUR PARTNER, BREAKING IT UP ANYWAY YOU TWO LIKE UNTIL 200 THRUSTERS ARE DONE… WITH THE BURPEES DONE EVERY MINUTE! |