Warrior Blitz : 07/10/17

WARM UP

200m x Run 

8 x Dynamic Spidermans

8 x Walk Outs

8 x Air Squats

8 x Dynamic Samson

8 x Push up to Downward Dog

8 x Side Lunge 

 

BARBELL DRILLS - empty bar

5 x Clean Catch 

5 x Pulls 

5 x Muscle clean (elbow turn over)

5 x Power Clean

 

OLYMPIC LIFTING SKILL

5 x 2 x Power Clean work to a daily / Practice 5 x 5

 

WORK OUT : 3 x 4min - Starting the workout and each minute with the exercise before getting on the bike/rower for as many calories as possible. Score at the end is total calories.

Resting two minutes after each part.

 

Part A - AMRAP 4 Cal Air Bicycle

0min x 10 Power Cleans 70/40kg

1min x 8 Power Cleans 

2min x 6 Power Cleans

3min x 4 Power Cleans 

 

Part B - AMRAP 4 Cal Rower

0min x 10 Air Squats & Push Ups 

1min x 8 Air Squat & Push Ups

2min x 6 Air Squats & Push Ups

3min x 4 Air Squats & Push Ups  

 

Part C - AMRAP 4 “The Chief”

3 x Power Clean @ 70/40kg

6 x Push Ups 

9 x Air Squats