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The Way The Dice Lie | Friday 19/1/23

Warm Up: Individual Warm Up / Mobility

Workout Teams of 2: AMRAP in 20 mins


A does the exercises - B does the Cals

One working at one time. Switch after each round


Rx Option: (55/40)

5 Power Clean - 6 Cal

1 Front Squat - 4 Cals

6 Push Jerk - 4 Cals

6 Back Squat - 5 Cals

5 Power Snatch


Scaled Option: (40/30)

5 Power Clean - 6 Cal

1 Front Squat - 4 Cals

6 Push Jerk - 4 Cals

6 Back Squat - 5 Cals

5 Power Snatch

 

Into:


Strength: EMOM

5 sets

1 Split Jerk

4 Behind Head Press

(In split position)


5k Challenge

Fartlek Training

x 4 Sets 

x 5 Sets

x 6 Sets

See App for Details


Mobility / Cool Down

Seated Hamstring Stretch

Lying Glute Stretch

Knee Hugs

Front to Back Hold

Bicep Twist & Hold

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