ראשון 8.11.26

Weightlifting :

Every 2Min x 6

1 Power Clean

2 Hang Power Cleans

*Build Weight Each Set If Technique Allows

*Rest In Remaining Time

*Unbroken

Conditioning :

5 Rounds

3Min Work / 1Min Rest

300M Run

12 Single-Arm DB Hang Clean (22.5/15kg)

12 Single-Arm DB Push Press

Max Double Unders In Remaining Time

*Score : Total Double Unders

*Same DB For Both Movements

*Aim To Leave Time For Double Unders In Every Round

Scale Up :

Rx+ : DB 30/22.5kg

Rx++ : 400M Run

Accessory – Shoulder Stability

3 Rounds For Quality

12 Banded External Rotation Each Side

30Sec Banded Plank (Each Side)