May 8, 2019 – Strength and Conditioning

Warm Up

Clean & Jerk
Build for workout, Technique focus
*12minutes –

A. 20 minute EMOM of Clean and Jerks, Alternating One-Arm Kettlebell Snatches, Assault Bike, and more

Every 1 minute for 20 minutes (4 rounds):
Minute 1
2 Clean and Jerks
Minute 2
10 Alternating One-Arm Kettlebell Snatches
Minute 3
10/8 Calories of Assault Bike
Minute 4
12 Goblet Squats
Minute 5
15 Diamond Push-Ups

C&J – heavy and pretty
Bike – Standing
KB Sn/ Goblet Squats- Athletes choose load, same for both movements

B. Midline

Midline
Complete 3rounds of
-20 weight Russian twists
-20 Hollow Rocks
-20 Arch Rocks
Scoring: Not Scored

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