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A.
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 24 Dumbbell Hang Clean&Jerk 22.5/15 Kg (no constraints for arms)
Station 2 – 15 Burpee Box Jump-Overs 60/50cm
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (22.5/15 Kg – 10 steps each side)
*Focus on holding the weight up with your lat. If your overhead mobility doesn’t allow for you to hold weight
overhead without overextension of the lumbar, please how it in the front rack position instead.
Scaled
A.
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 24 Dumbbell Hang Clean&Jerk 15/10 Kg (no constraints for arms)
Station 2 – 12 Burpee Box Jump-Overs 60/50cm
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (15/10 Kg – 10 steps each side)
*Focus on holding the weight up with your lat. If your overhead mobility doesn’t allow for you to hold weight
overhead without overextension of the lumbar, please how it in the front rack position instead.
Basic
A.
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 18 Dumbbell Hang Clean&Jerk 10/5 Kg (no constraints for arms)
Station 2 – 8 Burpee Step Up Overs 60/50cm
Station 3 – 100 Meter Run
Station 4 – 20 Single-Arm DB Front Rack Walking Lunges (10/5 – 10 steps each side)
*Focus on holding the weight up with your lat. If your overhead mobility doesn’t allow for you to hold weight
overhead without overextension of the lumbar, please how it in the front rack position instead.
Motivation.
Non si può consumare la creatività: più la usi, più ne hai. -Maya Angelou
