X-Fit :04/07/18 Week 5 Deload / Transition (3 Point Power Clean, Deadlifts, 2 x Amrap 6)

Movement Drills

2 Rounds 

10 x BB Goodmornings

5 x BB Hanging high Pull

5 x BB Hang Power Clean 

10 x Squat Jumps 

 

A. 3 point Power Clean Complex

6x1+1+1 - on feel

-Hang 

-Below Knee 

-Floor

 

B) Deadlifts

5 @ 50%, 5 @ 55%, 5 @ 60% + (no more than 10-12 reps)

 

C1. Z-Press BB 3 x 8-12

C2. SA DB Rows 3 x 10/10

 

 

AMRAP 6

8cal x Air Bicycle

8 x Burpee Over the Bar 

8cal Air Bicycle 

8 x Power Cleans @ 25/45kg

 

3min Rest

 

AMRAP 6

8cal x Row

8 x Power Bag Rev Lunges 

8cal x Row

8 x Power Bag Push Press