WARM-UP -
4 sets
Tabata Row (20 seconds
on/10 seconds off)
- into -
3-4 sets (10:00 time cap)
4 Walking Lunge Steps +
TorsoTwist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder
Press
5 Hang Power Cleans + Push
Press
5 Power Clean and Push
Jerks
STRENGTH -
Every Minute (10:00)
5 Power Clean and Push
Jerks (+10lbs total from Wk1)
WORKOUT PREP -
2 sets:
5 Air Squats
5 Push Ups
5 Wall Balls (build in weight)
WORKOUT - Sydney Opera
House
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls (30/20) (or
20/14 to 11’/10’ height)
25 Push Ups
75 Air Squats
(KG conv: WB 14/9 or 9/6 to
higher target)
**Repeat Feb 6th 2023**
MOBILITY -
1 min lacrosse ball pec smash
(each side)
1 min overhead elbow grab
tricep stretch (each side)
1 min tricep lacrosse ball
smash (each side)