A. Context :
Context :
– Aerobic Power
– Core StaminaScoring: Not Scored
Warm – up :
200m Jog, Then…
10/10 Leg Swings (Forward & Backward),
10/10 Leg Swings (Side – to – side),
15 Air Squats (Smooth),
10 Broad Jumps,
15 RKBS,
10 Scap Pull – ups,
10 Ring – rows
B. Clean and Jerk 6 x 2
Within 15 minutes:
Clean and Jerk
– 6 sets of 2 reps
Rest as needed
C. Helen
3 Rounds for Time:
– Run 400 meters
– 21 Kettlebell Swings @ 1.5/1 pood
– 12 Pull-Ups
Aerobic Power
D. Core Stamina :
Core Stamina :
2 rounds of : 30s On/Off
Star – fish Hold (L),
Star – fish Hold (R),
Plank,
Leg RaiseScoring: Not Scored