WEEK 10 – Day 49, Friday – 19th March 2021

Week 10 – Day 49

Warmup:
3 Rounds
Run 200m
6 Burpee Over Bench Lateral
8 Dual KB Clean and Push Press
10m Inchworm Spiderman Walk
https://youtu.be/MRKWzuBkFZY
https://youtu.be/LebYo9n9YHo

A) Every 2mins x 8 Sets

1st – 1 Clean Lift Off + 1 Slwo Pull Power Clean (3sec pull to knee) + 1 Power Clean
2nd – Push Press 2.2.2 – First 2 Pause 1sec in dip, Second 2 Pause 1sec Overhead, Third 2 TnG) – rest 10sec between 2’s
https://youtu.be/gCBhaeASf_k clean lift off
https://youtu.be/GssGV7USgr4 slow pull power clean

B) 3 Sets NFT

4-6/arm Hollow Body Single Arm DB Floor Press 20X1
rest 30sec
1.1.1 Weighted Strict Supinated Chest to Bar Pull-Up
rest 30sec
3-5/arm Chainsaw KB Row 10X5
rest 2mins
https://youtu.be/NvhuzTAUZXM Hollow Body Single Arm DB Floor Press
https://youtu.be/xObQDrEubaY Weighted Strict Supinated Chest to Bar Pull Up
https://youtu.be/hBTyQIL6AL4 KB chainsaw row

C) 6mins AMRAP @ 80%

Reverse Sled Drag 15m TOUGH
10 GHD Sit Ups
10 Dual KB Cleans 53/35

rest 2mins

6mins AMRAP – 90% Effort
Row 12/10 Cals
6 Burpee Box Jumps 24/20″
3 Goblet Pistol Squats/leg
*Sub Goblet Box Step x 3/leg

*Note the increased effort on AMRAP #2