WEIGHTLIFTING

WEDNESDAY

Clean and Jerk 5/8

5 x 1 heave + 1 push Jerk + 1 split Jerk PL

  • 5 x 1 power clean with 2″ pause at knee + 1 power clean PL
  • 4 x 1 clean + 1 high hang clean + 2 Jerk 75%
  • 3 x 1 Clean and Jerk 85%
  • 3 x 2 x ( 1 clean lift off + 1 clean ext + 1 clean power pull) 85%

 

FRIDAY

Snatch 5/8

5 x 1 snatch Balance + 1 OHS both with 3″ pause at bottom PL

  • 5 x 1 power snatch + 1 high hang snatch (light)
  • 4 x 1 Snatch + 1 high hang snatch (both with 2″ pause at bottom) 80% or less
  • 3 x 1 Snatch 85%
  • 3 x 2 x (1 snatch Lift off + 1 snatch extension + 1 snatch power pull) 85%

 

STRONGMAN

SWOD:

In pairs YGYG rounds:

10’ AMRAP

10 heavy KB swing

10 Bulgarian split squat KB front rack

Rest 5 minutes

10’ AMRAP

5 D-ball clean and jerk

20m D-ball carry

 

GYMNASTICS

WARM UP

Tiger Walk (1’ Hold)

Monkey with Push Up

Shoulder mobility on floor with KB

STRENGTH (3rds)

Skull Crusher on rings 8-10

Romanian Push Up on rings with feet elevated 10

Seated RMU 5

SKILL

Kipping RMU

 

MUSCLE UP DAY

In pairs

26 RFT

YGIG ROUNDS

 

3 burpee to rings

3 Ring MU

3 power clean 70/47,5 kg

 

 

 

PJ

PJ