Friday 20.3.2020

Updated: Mar 20


"Interference"

2 Power Cleans

2 Over Bar Burpees

2 Box Jumps

2 Bar Muscle Ups

4 Power Cleans

4 Over Bar Burpees

4 Box Jumps

4 Bar Muscle Ups

6 Power Cleans

6 Over Bar Burpees

6 Box Jumps

6 Bar Muscle Ups

Repeat 4's then repeat 2's

M/F Cleans 185/125

M/F Box 30"/24"

Time Cap 8:00 minutes

Then

Establish 1 rep max Clean and Jerk

in 5:00 minutes


AT HOME:

"Interference"

Limited Equipment

Rep Scheme:

8-10-12-10-8

*Barbell or dumbbell power clean

*Burpees over bar/DB or in place

*Box jumps or step ups

*Dumbbell or KB row (the number or reps on each arm)

*Perform 8 reps of each movement before moving on to the 10 reps.

Then 12, 10, and 8 to finish.



No Equipment

Rep Scheme:

8-10-12-10-8

*Depth jumps

*Burpees in place

*Ballistic step ups onto chair or higher surface

*Chair pull-ups

*Perform 8 reps of each movement before moving on to the 10 reps.

Then 12, 10, and 8 to finish.

Follow

Contact

(321)-749-1654

Address

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