| Wednesday |
WEdnesdays are a Bit longer sessions – aim to train for 90-120 Minutes
|
| A) | A. Squat Clean and Split Jerk, work to a single |
| B) |
B. Squat Clean and Split Jerk, 2 rep @70% per min Every 75 Sec X 8 Sets
|
| C) | C.High Hang Squat Snatch, 10 Min EMOM |
| 4 Mins – 2@ 60% of Snatch RM | |
| 3 Mins – 2@ 65% | |
| 3 Mins – 2@75% of Snatch RM | |
| D) | 5 min @ 85-90%/high effort: |
| 300FT Shuttle Run – 50FT back and forth | |
| 8 Burpees to 6″ Target | |
| —5 min rest | |
| 10 min AMRAP | |
| 10 R Arm Hang KB Snatch @ 32kg | |
| 10 Burpees onto 30″ | |
| 10 L Arm Hang KB Snatch @ 32kg | |
| 10 Wall Balls @ 20lbs to 12ft | |
| —10 min rest | |
| 15 min AMRAP | |
| 400m Run | |
| 18 PS (75/55) | |
| 18 OHS (75/55) | |
| 36 Walking Lunges (18/Leg) |
