Strength/ Oly Lifting
Snatch
20 Mins to find 1rm
*
WOD
For Time (11-12 Min cap)
4 Rounds
15 Power Snatch
10 Thrusters
10 Bar Facing Burpees
@42.5/30kg
*
PEAK
Interval Weight Training Day
3 Rounds
10 PC & Jerks 60/40kg
400m Run
3 Rounds
12 OH squats 60/40kg
12 Box jump overs 24/20′
50 Double unders
For time:
400m Row
15 Chest to bar pull-ups
400m Row
15 Chest to bar pull-ups
Rest 3min after each round.
Rest 6min after each workout.