A tough weekend. A powerful weekend. Grateful for it all.
Week 20 Training: 13.11.18
*Include 3×5 Push Jerk Balance in your warmup.
A. 5×1: Power Clean & Push Jerk- AHAP – E90S
B1. 4×2: Clean Pull -105% – E60S
B2. 4×2: Push Press – AHAP – E60S
Notes: Use straps on the clean pulls. The push presses must be touch and go. Reload as you bring the bar down and explode directly into your next rep. If you have to catch the bar to reset, the set will not “technically” count.
C. 5 rounds for time:
-20 Alternating Dumbbell Power Snatch @ 55/35
-20 Alternating Split Jumps
-20 KBS @ 32/24
-20 UB Double Unders
Notes: 20 burpee penalty for any/all dropped kettlebells or dumbbells.
D1. 3×8/8: Alternating Dumbbell Bicep Curls – AHAP
D2. 3xME: Toes to Bar – DO NOT RIP
Notes: Dial in your hollow/arch throughout your sets of TTB.