Monday-(A) SSS & GA (B) Warm Up (C) M/E Snatch (D) 3 Best Sets Strict M/U & 3 Best Sets Kipping M/U (E) 10 Rounds 30sec on 30 off Box Jumps 24/20"
Tuesday-(A) SSS & GA (B) Warm Up (C) M/E Thruster (D) 3 Best Sets Max Kipping C2Bar, Max Kipping Dip (E) 6 Rounds 1min Thrusters@50%1RM, 30sec Recovery
Wednesday-(A) SSS & GA (B) Warm Up (C) M/E Jerk from Racks (D) 5min Row, 4min Row, 3min Row, 2min Row, 1min Row
Thursday-(A) SSS & GA (B) Warm Up (C) M/E Back Squat or M/E Power Snatch & 3 Best Sets Strict HSPU (D) 3 Rounds 4 Snatch Grip Deadlifts@80%1RM, Max Kipping HSPU or M/E Snatch Grip Deadlift (E) 5 Rounds 1min Deadlifts@50%1RM, 1min Burpees, 1min Recovery
Friday-(A) SSS & GA (B) Warm Up (C) M/E Clean & Jerk (B) 150 Wallballs, 100 D/U, 50 T2Bar
Saturday-8am "Linda" 10.9.8.7.6.5.4.3.2.1@1 1/2 BW Deadlift, BW Bench Press, 3/4 BW Power Clean
Saturday-11am Open Box
Sunday 11am-Swim 2.5km, Row 5km or Run 10km
No comments:
Post a Comment