WC 18042022

Week 7.1

 

BB Complex (x3 strict press, x3 push press, x3 push jerk)

5 sets 1 set every 2 min

 

BB Close Grip Bench x6

Superset

DB Single Arm Hang Clean & Jerk x6 EA

X4

 

4 min controlled amrap

D Ball Clean Over Shoulder 

Plyo Push Up x10

Single Arm Ring Row x5 EA

KB Front Rack Heavy Hold 30 secs

 

Week 7.2

 

BB Back Box Squat 

5X5 1 set every 2 min build as you go

 

BB RDL x10

Superset 

DB Split Squat x10 EL

X4

 

4 min controlled amrap

D Ball Hold Into Squat

Bar Hang x30 secs

BB Back Box Step Ups x10