Monday

 

Pursuit:

12 minutes
A. 1L Lunge Steps with MB OH @ 3011 – 1 gym length;
A2. HS HOLD 20 sec.
X 3-5 sets; RAN b/t
B. Clean Drills Drills – Blnk bar or Dowel –8-10 minutes
C. 1HPC with Front Squat chaser – small build; 12 minutes
+
10 min AMR:
10 Supine Row with barbell in a rig (https://www.youtube.com/watch?v=aRpx7RMjyI0 )
10 Cals on AD
10 Push Ups with HR  (or perfect push ups in the rig on barbell)
 
Performance:
A. OHS –@ 3211; 3,3,3,3,3 – small build. Maintain that tempo – 12 mins
B. Clean Drills – Blnk bar or Dowel – 8-10  minutes
C. 12 min EMOM – 1 FULL CLEAN, small build ea. set
+
10 mins AMR:
10 (5R/L) KB Jerk – Heavy, challenge yourself
8 Cals on the rower
6 burpees
4 HSPU