WEIGHTLIFTING

WEDNESDAY

Clean and Jerk 4/8

4 x 1 power clean 2″ pause at knee + 1 power clean PL

  • 5 x 1 power clean + 1 Clean + 1 Jerk PL
  • 5 x 1 Clean extension + 1 clean and Jerk 75% to 80%
  • 4 x 1 Clean and Jerk 80% to 85%
  • 5 x 3 clean power pull 85% or +

 

FRIDAY

Snatch 4/8

5 x 1 snatch balance + 2 OHS PL

  • 4 x 2 high hang snatch PL
  • 5 x 1 snatch Extension + 1 Snatch 75% to 80%
  • 4 x 1 snatch 80 to 85%
  • 5 x 3 Snatch power pull 85% OR +

 

STRONGMAN

SWOD:
Heavy Cindy*

 

20’ AMRAP

5 strict pull up

10 push ups

15 Goblet squats 24/16

*with weighted vest

 

GYMNASTICS

STRENGTH

3 Rounds

  • Strict Ring Dips on high rings (3-5 reps slow) – full straight body lock out at top (if form is good -> L-sit Ring Dips with Wall ball on legs
  • Russian Push Ups with elevated feet on plates (5 slow reps)
  • False grip active hang Hold with lacrosse ball in hands 15”

 

WOD:

In Pairs

In 12’ complete:

  • 200 straight armed AKBS 24/16

(one partner swings while the other holds a Handstand)

 

MUSCLE UP DAY

In pairs

20 min AMRAP

MU Cindy

5 ring MU

10 HR push up

15 air squats

 

the MU alternate rounds

push ups and air squats always sync

PJ

PJ