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28/2/23 Tuesday Workout of the Day

Warm-Up

3 Rounds, For Quality:

1:30 Bike

5 Inchworm Push-Ups

10 Americcan KB Swings

10 Goblet Squats

Athletes choice on kettlebell

-

2 Rounds, For Quality:

with Empty Barbell

5 Squat Jumps

10 Barbell Good Mornings

Rest 1:00 minute between set


Weightlifting: Clean and Jerk

Every 3:00 for 15:00

3 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

1 @ 87%+


METCON

"Banksia"

12:00 EMOM

Min 1: 3-5 Wall Walks

Min 2: 15-20 Chest to Bar Pull-Ups

Min 3: 8-10 Dual DB Clean and Jerk 22.5/16kg


Recovery


Optional Accessories

3 Sets, For Quality:

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