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18&20/06/24 Legends

Tuesday

Warm-Up:

-

3 Sets, For Quality

10 Alternating Dumbbell Hang Snatch


Press Progression

Every 2:00 minutes, 4 Sets

4 Strict Press + 4 Push Press

@ Light weight


or

4 Dual DB Strict Press + 4 Dual DB Push Press

@ Light weight


“Long Bay"


For Time:

8 Rounds

4 Dual Dumbbell Devils Press

7 Chest to Bar Pull-Ups

-into-

40 Lateral Burpees Over Dumbbells


Dumbbells: 7.5/5kg


PRVN Recovery #5


Thursday

Warm-Up

2:00 Cardio Choice

-

30/30 second Couch Stretch

-

3 Sets, For Quality

5 Inchworm Push-Ups


Weightlifting

Power Clean Complex

Every 2:00 minutes, 6 Sets

1 Hang Power Clean + 1 Power Clean

@lightweight


or

1 Dual DB Hang Power Clean + 1 Dual DB Power Clean

@ DB 10/7.5kg


"Silverwater"


8:00 AMRAP

3-6-9-12...

Power Cleans 20/15kg or 2DB 10/7.5kg

Box Dips


PRVN Recovery #7

1:00/1:00 Couch Stretch


 
 
 

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