WC 29th August 2022

Monday 

 

8 x 1 Split Jerk 

Go every 75 secs building to heavy 

 

3 sets MR Strict Pull Ups 

Rest 90 secs 

 

For time:

21-18-15-12-9-6-3

Calories 

Power snatch 42.5/30kg

(Timecap 18)

 

Tuesday 

 

20 mins to build to heavy Clean and Jerk Double 

 

Note* for the less experienced member use this timeframe to develop the movement with the emphasis being on mechanics not load. More experienced members who achieve the double with lots of time remaining should deload and complete back off doubles. 

 

AMRAP 9 

25 Cal Row or Ski

15 Burpee Box Jumps 24/20”

10 T2B

 

Rest 2

 

AMRAP 9

25 Echo or Bike erg

15 Box Jump overs 24/20”

10 C2B Pull Ups

 

Note* Pair up initially then cardio kit changeover during rest

 

Wednesday

 

Back Squat 

5 x 5 @31×1

Rest 2 mins 

 

Note* tempo change this week, stick to it!!

 

3RFT: 

400m Run

12 Power cleans 60/40kg

10 BMU

(Timecap 15)

 

Thursday

 

4 x 6 Strict Shoulder press 

Rest 90 secs

 

4 x 6 Push Press

Rest 90 secs 

 

Note* Not a superset, strict sets first then push press

 

For time:

150 Wall Balls 9/6kg

 

Every time you break complete:

200m Run (Carry your ball)

15 Burpees

 

(Timecap 18)

 

Friday 

 

20 mins to build to heavy Snatch Double 

 

Note* for the less experienced member use this timeframe to develop the movement with the emphasis being on mechanics not load. More experienced members who achieve the double with lots of time remaining should deload and complete back off doubles. 

 

AMRAP 12

5-10-15 … Devils press 2 x 22.5/15kg

50-50-50 … Double unders

 

Saturday

 

Ring Muscle Ups Progressions

0 – 12 mins

 

HSPU Progressions

12 – 24 mins 

 

“NATE”

AMRAP 20

2 Ring Muscle Ups

4 HSPU

8 KBS 32/24kg

 

Sunday

 

Front Squat 

5 x 3 @13×1 

Rest 2 mins 

 

Note* Change in tempo this week stick with it

 

For time:

21 – 15 – 9 

Squat cleans 70/50kg

Strict Ring Dips