WEIGHTLIFTING

WEDNESDAY

Clean and Jerk 8/8

4 x 1 Muscle clean + 2 jerk from toes

3 x 1 power clean + 1 push jerk + 1 split jerk

3 x 1 Clean + 2 split jerk

20 min to find your 1 RM Clean and Jerk

 

FRIDAY

Snatch 8/8

4 x 1 Muscle snatch + 1 snatch balance

3 x 1 snatch power pull + 1 power snatch + 1 snatch

3 x 1 snatch + 1 hang snatch

20 min to find your 1 RM Snatch

 

STRONGMAN

SWOD:
Every 90” for 30’ (6rounds) complete:

– Max Duck Walk AHAP
– Max stone to high box
– Max Log press
– Max Bike cal

*2 working on each station
30” each Max effort/ 30” rest

 

GYMNASTICS

  • WARM UP

>Inchworm with 2”pause on wrists

->Plank walk on elbows

->Bridge walK

->Lat Shrugs

  • STRENGTH

->Straddle Lever from rings

->band work- Maltese Presses

– Overhead Circles

– Arm Pulls across chest

– Rotator Cuff Raises

->Push Up on Paralettes Wheelbarrow

  • SKILL

->Assisted Basic Kip

->RMU

 

MUSCLE UP DAY

In pairs

12 Rounds For Time:

10 sync push Jerk 50/35

3 MU partner A

3 MU partner B

10 sync burpee touching pull up bar

3 MU partner A

3 MU partner B

 

 

 

PJ

PJ