JM + WarmUp (160 club) Technical work on swing variationsStep fwd/bwd, rotations (L/R), 180deg, lateralSwSq, SwLungeGuS press, GuS thrusterCrucifix Sn & Pp (add in BU versions)SqP + SqP(BU)SqOH + SqOH(BU) Add in Split Cleans, split C+P, split Sn (ipsi & contra lateral)final set [20:10]SwSq2h, SwSqAltSwLngL, SwLngR, SwLngAltSnLngL, SnLngR HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Technical work on swing variationsStep fwd/bwd, rotations (L/R), 180deg, lateralSwSq, SwLungeGuS press, GuS thrusterCrucifix Sn & Pp (add in BU versions)SqP + SqP(BU)SqOH + SqOH(BU) final set 30s of all in one long chunk HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Timed set. 5rounds L, 5rounds R (=50mins with 1 hand change)12kg: Sw, C, Pp, Sn, LC [5x1m] HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Timed set. 6rounds L, 6rounds R (=60mins wiht 1 hand change)12kg: Sw, C, Pp, Sn, LC [5x1m] Finish with 50x EW HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Sw, C, Pp, Sn, SqBw1 of each on L, then 1 of each on R2 of each on L, then 2 of each on R… up to 10 then back down to 1 again HRMax= zzz kcal= yyy