| Wednesday |
WEdnesdays are a Bit longer sessions – aim to train for 90-120 Minutes
|
| A) |
A. Squat Clean and Split Jerk, work to a Moderate single on the day depnding on how you feel
|
| B) |
B. Squat Clean and Split Jerk, 3 rep @65-70% of A% per min Every 90 Sec X 6 Sets
|
| C) |
C.High Hang Squat Snatch, 10 Min EMOM – work speed to bottom
|
|
2 High Hang Squat Snatch @65-70% of Snatch RM
|
|
| D) |
5 min @ 85-90%/high effort:
|
| 10 WB (20/14) | |
| 10 T2B | |
| —5 min rest | |
| 10 Min AMRAP | |
| 25 FT HS Walk | |
| 12 Cal Row | |
|
25 FT KB OH Walking Lunges (53/35)
|
|
|
12(6/arm) Single Arm KB PC+OH (53/35)
|
|
| —10 min rest | |
| 15 min AMRAP | |
| 600m Run | |
| 20 GHD Sit-Ups | |
|
20 Alt DB Snatch (50/35)
|
