WEIGHTLIFTING
WEDNESDAY
Snatch 5/8
5 x 2 snatch balance, both with 3″ pause at bottom, (light and focus on speed)
- 4 x 1 power snatch + 1 snatch (full) from mid shin (PL)
- 4 x 2 snatch @ 75%
- 2 x 2 snatch @ 80%
- 2 x 1 snatch @ 85%
- 4 x 2 (1 snatch lift off + 1 snatch Deadlift @100%)
FRIDAY
Clean and Jerk 5/8
10 min to progress to a heavy:
- 1 push jerk + 1 split jerk
- 4 x 1 clean from mid shin + 1 push Jerk + 1 split jerk (PL)
- 4 x 2 (clean and jerk) 75%
- 2 x 2 (clean and jerk) 80%
- 2 x 1 Clean and Jerk 85%
- 4 x 2 (clean lift off + clean extension) from deficit
MUSCLE UP DAY
IN pairs
30 RFT
YGIG ROUNDS
2 Ring MU
4 AKBS 32/24 kg
6 Bike Cal
30 Min TC
Eddie + Renato 22min
STRONGMAN
SWOD:
In teams of 4 complete AMRAP:
20 min Yoke carry
20 min sled pull
The team has to choose a weight that fits all and then complete as many metres as possible. Keeping the same order each team member does 10meters at the time.
Score: metres x weight
