Friday – February 20

4 sets: Go heavy here
Right arm – 1:00 clean and push press
Left arm – 1:00 clean and push press
Rest 2 minutes

rest 5 minutes

4 sets:
right arm – 1:00 swing + snatch
left arm – 1:00 swing + snatch

rest 5 minutes 

4 rounds:
30s on/30s pushups
4 rounds:
30s on/30s off double-arm swings heavy
4 rounds:
30s on/30s off goblet squats heavy

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4 comments

  1. Heavy c/j @ 32kg average reps per arm 4

    Swing+snatch @24kg average reps per arm 5

    Didn’t keep track of reps on the mini-metcon.

    Overall great workout/ good mix of strength and endurance.

  2. 32kg 6reps per arm
    Swing/Snatch 24kgs
    Push ups 14,14,12,10
    Swings 36kg 16,16,16,16
    Squat 36kg 9,10,11,11

    Great training! Garage was below zero temp which makes it fun!

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