Week 3
(Details on the program 12.5.22)
3mins AMRAP
5 Hand Release Burpees
7 Anchored Sit Ups
12 Air Squats
rest
1mins x 2 Sets
THEN
10min Row
At minutes 2,4,6,8 and 10, get off the rower and perform
3 Muscle Cleans
3 Hang Cleans
Then…
Back Squat
7 Reps.
3 Total Sets.
*The goal is to hit the same weights you hit for 6 reps last week, for 7 reps this week. Next week, we are going to build again and shoot for 8 reps!
Then…
15min. to get as far as possible….
1 Power Clean and Jerk 155/105
1 Round of
5 TTB, 10 Push-Ups, 15 Air Squats
2 Power Clean and Jerk 155/105
1 Round of
5 TTB, 10 Push-Ups, 15 Air Squats
3 Power Clean and Jerk 155/105
1 Round of
5 TTB, 10 Push-Ups, 15 Air Squats
… And so on… The workout ends after 10 Clean and Jerks.
Can you finish!?