Olympic Lifting/ Strength
1 Power Clean + Push Jerk + 1 Full Clean+Jerk
6 sets @82.5% of 1rm
0:00, 2:00, 4:00, 6:00, 8:00, 10:00
(Not touch and go)
*
WOD
10min AMRAP
10 KB Snatch 24/16 (5R/5L)
10 HR Push Ups
10 Box Jumps Overs 24/20′
*
PEAK
Strength Circuit
4 x 10 Double KB Bench Press 32/24kg
4 x 10 Single arm heavy DB bent over row
4 x Max effort strict ring dips
NOTE: If you don’t have strict ring dips then perform max deficit push ups or push ups
*
20min EMOM
1: 18/16 Cal Row
2: 6-10 Strict HSPU
