Wednesday, January 18, 2017

Sean & Monique post workout

Sean & Monique post workout

Every 90 seconds with small increases for 5-7 sets do:
 Basic: Power Clean + Front Squat + Jerk
  Advanced: Clean + Hang Clean + Jerk (focus on the jerk, especially if your name is Ben, while keeping jumps SMALL), then

How many rounds can you do in 9 minutes of:
 Rx
  3 Deadlifts (use the same bar)
   6 Ring Dips
    9 Box Jumps (20 inches for ladies, box jump over 20 inches for men)

Rx+
 3 Deadlifts (use the same bar)
  6 Muscle Ups (4 for ladies)
   9 Box Jump Overs (28/24)

Extra: Muscle Snatch + Power Snatch + Squat Snatch/OHS practice