South Jersey fitness


Every 2:30 for 3 sets complete 6 touch and go squat cleans >80% Every 2:30 for 3 sets complete 6 push jerks @ >80% Every 2:30 for 2 sets complete 6 squat clean and push jerk @ >80% (these can be single drops but don't rest too much between reps) *Emphasis on fast barbell cycling. Technically clean reps without pausing in any position throughout the lifts

Metcon (AMRAP - Rounds and Reps)

Partner Workout As many rounds as possible in 24 minutes of: 50 heavy wallballs (30/20) 40 calorie row 30 squat cleans @ 65% of load used during today's squat cleans 20 toes to bar *Only one partner works at a time

Extra Work

a: Ring Kipping (3x5-7)

*Pull at the top of each rep *Emphasis on hollow and arch positioning (move through core

b: Ring Dips (3x4-8)

*these are to be done kipping *no weight added *pause for one second at the top and bottom

c: Snatch Balance (3x4)


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