X-Fit : 11/07/18 - Phase 2 Strength (Power Clean, Deadlifts, AMRAP 6x2)

Movement Drills

2 Rounds 

1 x Hoping complex 

(Dual back and forth x 10, lateral x 10, single back and forth x 10e/l, lateral x 10 e/l)

3 x Broad Jumps @ 80-85% effort

 

A) 3 point power clean complex

6x1+1+1 - on feel

-Hang 

-Below Knee 

-Floor

 

B) Deadlifts

2-3 x 5    @ build up sets

1x5 @ 75%

1x5 @ 80%

1x5 +  @ 85%

 

C1. OH Press 3 x 10 - AHAFP

C2. SA DB Rows 3 x 10/10 -AHAFP

 

AMRAP 6

12/9cal x Air Bicycle

8 x Hang Power Cleans @ 25/45kg

4 x Bar facing Burpees

 

3min Rest

 

AMRAP 6

12/9cal x Row

12 x Russian Twists @ 15kg

12 x Kneeling Slams @ 5/7kg