Strength
Front Squat (20 rep session)
1×10 @40%,
1×10 @50%,
1×20 @55%
The 1×20 is the main working set.
Add 2.5-5% from previous week.
Sets on Clock: 0:00, 2:30, 5:00
*
WOD
3 x 3min AMRAP
30 Thrusters 30/20kg
Max Rep HR Burpees
Rest 2min between rounds
Score = total reps
*
PEAK
Part A
10min EMOM
3 Snatches – must be a full snatch
(Start at 60% of 1RM and Increase)
Part B
5 Rounds for time
7 Sumo Deadlift High Pull
7 Power Snatch
7 Overhead Squat
Weight: 50/35kg