WEIGHTLIFTING

WEDNESDAY

Clean and Jerk 1/8

10 min to progress to a heavy power clean + 1 power jerk

  • 5 x 1 power clean + 1 high hang power clean (light)
  • 4 x 1 power clean + 1 hang clean + 1 Jerk PL
  • 4 x 1 Clean + 2 Jerk 75 to 80% Film
  • 5 x 5 Clean power pull 80%

 

FRIDAY

Snatch 1/8

10 min to progress to a heavy power snatch + Snatch balance

  • 5 x 1 high hang snatch + 1 Snatch from mid shin (light)
  • 4 x 1 high hang snatch + 1 Hang snatch PL
  • 3 x 1 Snatch 75 to 80%
  • 5 x 5 Snatch power pull 85%

 

MUSCLE UP DAY

In pairs

20 RFT YGIG rounds

 

2 Ring MU

3 STOH 80 kg

4 burpee over the box (has to be over. No touching the box. Use stacked plates if needed)

30 Min Cap

 

STRONGMAN

In teams of 2 complete,

5 rounds of:

1’ Sled pull

30’ rest

1’ DB strict press

30’ rest

1’ Farmers carry

30’ rest

1’ 2xKB front rack step up

30’ rest

 

 

 

 

 

 

 

 

PJ

PJ