Week 6 – Day 30
Warmup:
Pistol Squat Flow
3 Sets of each movement x 10/side
https://youtu.be/SddX8k_o2RY
A) 3 Sets Increase Effort
Run 100m
10 Alternating DB Power Snatch (increase load each set)
5 BJSD 30/24″
Run 100m
rest walk 2mins between sets
B) EMOM x 10mins – Clean and Jerk
Odd – Muscle Clean + Segment Power Clean + Hang Power Clean (pause 1sec below knee)
Even – Hang Power Clean + 2 Power Jerk TnG + 1 Split Jerk
*keep loads on babell the same for both complexes
https://youtu.be/_bCt2nMhvZ8 Power Jerk
https://youtu.be/hUHdk7F9-yM Split Jerk
https://youtu.be/2jj8dOe0cdE Muscle Clean
https://youtu.be/JtEJlFr_DUs Segment Power clean
https://youtu.be/PxYb-nbJk0o hang Power Clean
C) Clean Grip Deadlift
TnG Reps using Hook Grip
6,6,6; Every 3:00
*building from last week
D) 2 Sets NFT
6-8/arm Single Arm Dumbbell Push Press 40X0
rest 30sec
8-10reps Single Leg Single Arm Kettlebell Romainian Deadlift
rest 30sec
30m Dual Bottom Up KB Rack Carry
rest 90sec
*show control through full ranges of motion
https://youtu.be/VnHvZtV8Gz0 Contralateral Single Leg Kettlebell Deadlift
https://youtu.be/F19T2zGlPGA Dual Bottoms Up Kettlebell Rack Carry
E) For Time – Intensity Finisher for the Week
50/45 Row cals
15 Dumbbell Burpee Box Step Up 20/16″ (60/40lbs)
40/35 Row cals
12 Dumbbell Burpee Box Step Up 20/16″ (60/40lbs)
30/25 Row cals
9 Dumbbell Burpee Box Step Up 20/16″ (60/40lbs)
20/15 Row cals
https://youtu.be/9RjoKiwQSvM Dumbbell Burpee Box Step Up
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