OLY BY GSPLAVILLE
E4MOM X4
1/ 12 Power Cleans Drop & Go @ 80%
2/ 9 Power Cleans Drop & Go @ 85%
3/ 6 Power Cleans Drop & Go @ 90%
4/ 3 Power Clean Drop & Go @ 95%
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4 sets of Max TnG unbroken Power Cleans @ 60 Kgs – Rest 1′
Push Jerk – 3 x 3 @ 95% (Of 3 Rm)
Dip Push Jerk 3 x 3 @ 120% (Of Jerk)
GYM CONDITIONING
Every 30 seconds for 6′
X Chest To Bar / Pull Ups
// Your X will be X+1 next week !
// Choose a butterfly variation (if you don’t have Butterfly C2B – Use Butterfly Pull ups)
// No Butterfly ? Work 6′ on your Butterfly skill
METCON
For Time
21-15-9
Front Squats @ 60/45
Box Jumps
rest 2′
3 Rounds of
15 Overhead Squats @ 50/35
15 Burpee Facing Bar
ACCESSORY WORK
Cardio
3 Sets of
50 Cal Row
400m run
LEADERBOARD
AEProgramming 