WEIGHTLIFTING

WEDNESDAY

Clean and Jerk 3/6

5 x 2 Jerk from Rack PL

5 x 1 clean + 1 Hang clean PL

4 x 1 clean + 1 Heave + 1 Jerk 80 % or +

3 x 1 CJ 90%

5×5 clean power pull 80%

FRIDAY

Snatch 3/6

5 x 2 Snatch Drop

5 x 1 Snatch + 1 Snatch fro hips PL

4 x 1 snatch Lift off + 1 snatch ext + 1 snatch 80% or +

3 x 1 Snatch 90%

5 x 5 snatch power pull 80%

 

GYMNASTICS

  • Warm Up (Animal Jumps)
  • Core strength exercises

– Steering Wheel

– Chinese Push Up

– Archer Push Up

  • Hinge Row
  • False grip hang
  • Handstand

STRONGMAN
SWOD:
In pairs complete 5 min work on each station

S1 – Duck Walk carry

1’ rest

S2 – Farmers carry @BW each arm

1’ rest

S3 – Box step up w/ 2x KB on front rack

1’ rest

S4 – Fat bar Clean and press

 

Muscle Up DAY

In pairs

YGIG rounds

Buy in 3200 m (split)

 

32 Rounds

2 RMU

10 DU

10 air squats

2 deadlift 120/85

 

Cash out 3200 m (split)

PJ

PJ