20/01 – RICKY SHAM FOREVER
January 20, 202423/01 – Steve Rogers
January 23, 2024WARM-UP
Burgener Warm Up Clean
• Perform 5 reps at each movement x2
-into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
• 2 times through
STRENGTH
Every Minute (10:00)
• 5 Power Clean and Push Jerks (+2.5kg total from Wk1)
• Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WORKOUT PREP
2 sets:
• 3m Overhead Walking Lunge (Right)
• 3m Overhead Walking Lunge (left)
• 4 Toes to Bar
• 2 Burpee Over Dumbbell
• 4 Alternating Dumbbell Snatch
“TONY STARK”
FIRE
15:00 AMRAP:
• 15m Overhead Dumbbell Walking Lunge (22.5/15) (right arm)
• 15 Toes to Bar
• 15m Overhead Dumbbell Walking Lunge (22.5/15) (left arm)
• 15 Burpee over Dumbbell
• 15 Dumbbell Snatch (22.5/15)
WATER
• 12 Toes to bar
• 12 Burpee over Dumbbell
• 12 Dumbbell Snatch
• 15/10kg
EARTH
• 10 Hanging Knee Raises
• 10 Up Downs
• 10 Dumbbell Snatch
• Own weight
