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

 

PJ

PJ