WEIGHTLIFTING

WEDNESDAY

Snatch week 6/6

4 x 1 Snatch drop + 1 Snatch Balance PL

3 x 1 muscle snatch + 1 Snatch from hips

3 x 1 Power Snatch + Snatch PL

20 min to find your 1 RM snatch

 

FRIDAY

Clean and Jerk week 6/6

4 x 1 Heave + 1 push jerk + 1 split jerk from rack PL

3 x 1 muscle clean + 1 clean from hips + 1 jerk

3 x 1 power Clean + 1 clean + 1 jerk

 

20 min to find your 1 RM Clean and Jerk (FILM)

 

STRONGMAN

SWOD:
n teams of 2

5’ to find 5 strict press

 

2’ rest

 

20’ AMRAP – YGIG

Buy in each 500/350m bike

20m Stone carry (freestyle)

20m plate carry (one each hand)

20m KB OH carry (one each hand)

 

MUSCLE UP DAY

In pairs

25 Min AMRAP

6 Bear complex YGIG each BC 50/35 kg

6 Ring MU (split as you want)

6 BOX jump 30/24′ YGIG reps

 

 

 

PJ

PJ