X-Fit : 18/07/18 - Phase 2 Strength (2 Point Power Clean, Deadlift 3,3,3+, AMRAP 5)

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) 2 point power clean complex

5x1+2 - on feel

-Floor x 1

-Hang x 2 

 

B) Deadlifts

2-3 x 5    @ build up sets

1x3 @ 80%

1x3 @ 85%

1x3+  @ 90%

 

C1. OH Press 3 x 8 - AHAFP

C2. SA DB Rows 3 x 8/8 -AHAFP

 

AMRAP 4 x 3 w/ 90sec rest b/t each

10 x Thrusters BB - 30kg 

5 x Get ups 

10 x Slams - 5/9kg

5 x Get Ups