WEIGHTLIFTING

WEDNESDAY

Clean and Jerk 6/6

4 x 2 Jerk from rack ( Light)

3 X 1 power clean + 1 squat Clean + 1 heave + 1 Jerk (LIGHT)

4 x 1 clean 2” pause at knee + 1 heave + 1 Jerk ( PL)

20 min to find your 1 RM CJ

FRIDAY

Snatch 6/6

4 x 1 snatch drop + 1 snatch balance (LIGHT)

3 x 1 power snatch + 1 Snatch (PL)

4 x 2 snatch with 2” pause at knee(LIGHT)

20 min to find your 1 rm Snatch

 

GYMNASTICS

  • Rope/ring course
  • 10/8 min AMRAP-

-2,4,6…PGTOH

-OH Lunge

-5 M Farmers Carry

  • HS ups to arched wall
  • HS shift weight and hold (side to side)

 

STRONGMAN

SWOD:
25’ AMRAP
5 Bench press @80% BW
3 Stone over Shoulder 50/70
1 Legless rope climb

 

Muscle Up Day

In pairs

TEAM BANE

35 Min AMRAP

YGIG rounds

5 bike cal

3 thrusters 60/42,5

1 Ring MU

 

 

 

 

 

 

PJ

PJ