WEIGHTLIFTING

WEDNESDAY

Snatch 1/8

5 x 2 Snatch Balance with 2″ pause at bottom

  • 5 x 1 snatch from mid shin PL (deadlift the bar, after that move to mid shin without touching the floor)
  • 4 x 2 Snatch @ 70% both with 2″ pause at catch
  • 3 x 1 snatch 75% (film one)
  • 5 x 3 Snatch DL at 100%

 

FRIDAY

Clean and Jerk 1/8

5 x 2 Jerk from toes (on your toes, bar stays on shoulders, quick snap under to split jerk position)

  • 5 x 1 Clean from mid shin PL
  • 4 x 2 clean and Jerk (both jerks with 2″ pause at the dip) 70%
  • 3 x 1 CJ 75% (film one)
  • 5x 3 clean extension from deficit

 

MUSCLE UP DAY

IN pairs

28 min for max cals

 

In 2 min:

Partner A

5 Ring MU

10 wall ball 15/12 kg (Gents use a slam ball)

max Bike cals

Partner B: Rest

 

Swap every 2 min

Score is max cals combined from the 2 athletes

 

STRONGMAN

SWOD:
Complete AFAP

100 x stone over shoulder 60/40kg

*EMOM 5 push ups

Time cap 30 min

 

GYMNASTICS

WARM UP

->V-Ups with PVC under chin

->Partner hamstring crunch

->Partner straight leg pushes

->Partner resistance run

->Wheelbarrow pikes

 

STRENGTH

5 Rounds

->On Box- dips facing Partner

->3” ring pull to sternum

3” hold

3” transition

3” dip to support

 

WOD

In Pairs

->100 Paralettes shoot thrus with dip and push up (split as you wish)

* partner hangs from pull up bar while you work*

 

 

PJ

PJ