Wednesday 21.02.2018


Fitness: OTM x 16 (4 Rounds)

min 1: 12/10 Calorie Row

min 2: 6 Power Cleans 95/65

min 3: 50 Skips

min 4: 15 AbMat Situps

Competition: OTM x 16 (4 Rounds)

min 1: 15/12 Calorie Row

min 2: 6 Power Cleans 155/105

min 3: 40 Double Unders

min 4: 20 AbMat Situps

Performance: 1) Pausing Power Clean Complex (knee/pockets/catch)

Every 1:30 x 7 Sets: 1 Pause Power Clean + 1 Power Clean

(63/66/69/72/75/75/75%)

2) OTM x 16 (4 Rounds)

min 1: 18/14 Calorie Row

min 2: 6 Power Cleans 185/135

min3: 50 Double Unders

min 4: 20 AbMat Situps

3) 10:00 Recovery Bike


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