Hydra Movement: Strength is just the beginning!
5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.
2A) 4X3 Jerk Recoveries @ 100-120% (of max Jerk) – rest 90 sec.
2B) 4X3 Dip Squats @ 110-120% (of max Jerk) – rest 90 sec.
1) Back Squat: 1 attempt to establish a 20RM - rest 1:00 (before #2)
*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.
2) Front Squat: Max Reps @ 100% of #1 (after1:00 rest)
1) 5 rounds for time of:
12 Burpee Box Jumps 24/20"
Rest 1:1 (include rest after final round before beginning #2)
2) 20/15 Muscle-Ups for time.
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Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.