WEIGHTLIFTING

WEDNESDAY

Snatch 6/6

4 x 2 muscle snatch + 2 snatch drop

4 x 1 power snatch + 1 Snatch PL

 

20 Min to find your 1 RM snatch

 

FRIDAY

Clean and Jerk 6/6

4 x 2 muscle clean + 1 heave + Jerk

4 x 1 power clean + 1 clean + 1 jerk PL

 

20 Min to find your 1 RM Clean and Jerk

 

STRONGMAN

Strength:
Pulling

5x 8 Barbell row incline bench

SWOD:

18’ AMRAP

 

“Heavy KB party”

In Pairs Alternate Rounds

 

5 KB Deadlift 2x AHAP

20 KB OH Carry 2x AHAP

5 KB swing single arm AHAP

 

GYMNASTICS

Push up variation

Animal crawl

Stretch

Paralettes challenge

Wide plank

Handstand

 

MU DAY

In pairs

 

25 Min AMRAP

5 MU partner A

5 MU Partner B

 

10 Power clean Partner A 60/42,5 kg

10 Power clean Partner B

 

15 Bike cal Partner A

15 Bike cal Partner B

 

20 Synch Air squats

PJ

PJ