WEIGHTLIFTING

WEDNESDAY

Clean and Jerk 5/6

10 min to find your 1 RM muscle clean

5 x 1 Power clean + 1 Heave + 1 power Jerk (PL if possible)

5 x 1 Clean 2” pause at knee + 2 Jerks 75%

3 x 1 Clean 2” pause at knee + Jerk (80/85%)

5 x 3 ( 1 clean lift off + 1 clean power pull @ 80% or +)

 

FRIDAY

Snatch 5/6

5 x 1 Muscle Snatch + 2 Snatch Drop PL

4 x 1 power Snatch + 1 Snatch from hips PL

5 x 1 Snatch 2” pause at knee + 1 Snatch 75%

3 x 1 Snatch 2” pause at knee 80/85%

5×5 Snatch Deadlift 90%

 

GYMNASTICS

  • Push/ Pull

– Legless Rope Climb

– Gymnastics Ring Dips

  • Handstand Drills

– Handstand look at toes (alignment)

– Handstand roll outs (balance)

– Press to handstand (strength)

 

STRONGMAN

SWOD:
In pairs complete 3 rounds of:

2’ Sled pull
1’ rest
2’ Stone over the wall
1’ rest
2’ Kb DL 2x 24/32
1’ rest
2’ Battle rope
1’ rest

 

Muscle Up Day

In pairs

25 Min AMRAP

20 Snatch 50/35 (split as you want)

20 burpee box jump over (Split as you want)

10 Ring MU (split as you want)

PJ

PJ