WC 4th April 2022

Monday

 

Snatch Balance Build to heavy 3

 

High Hang Snatch 

5 doubles (Light – Moderate)

 

5RFT:

50 Double unders

12 DB Thrusters 2x 22.5/15kg

20 Ab Mat SU

(Timecap 15)

 

Tuesday 

 

Strict Press

Wave 1 – 8 – 5 – 3 

Wave 2 – 8 – 5 – 3+

(Guide percentages 70/80/90 then 72/82/92)

  • Slight Build on last weeks Kgs

Rest 2 mins between working sets

 

AMRAP 7 

15 Calorie Ski

10 T2B

Rest 1 

AMRAP 7 

15 Calorie Echo

10 Pull Ups

Rest 1

AMRAP 7

15 Calorie Row

10 Ring Dips

 

Wednesday 

 

Front Squat 

Wave 1 – 5 – 3 – 1 

Wave 2 – 5 – 3 – 1+

(Guide percentages 80/85/90 then 82/87/92)

Rest 2 mins between working sets

 

For time:

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

Power Snatch 35/25kg

Burpee over Bar

(Timecap 18)

 

Thursday 

 

Skill: Static Handstands 0-8 mins

 

E2MOM 12

5 Strict Chin Ups (AHAFA Across)

 

For time:

30 GTOH 60/40kg

200m Run

12 Ring muscle Ups

20 GTOH 75/50kg

400m Run

9 Ring Muscle Ups

10 GTOH 90/60kg

800m Run

6 Ring Muscle Ups

(Timecap 28)

 

Friday 

 

Hang Clean build to heavy Triple

 

Clean Deadlifts 

5 x 2 100%+

 

AMRAP 15

20 Calories 

16 Box Jump overs 24/20”

12 Alt DB Snatch 1 x 30/20kg

 

Saturday 

 

Skill: Double under Progressions 0-8 mins

 

E2MOM 12

5 Strict HSPU (deficit if required)

 

EMOM 21

  1. 12 Squat Cleans 60/40kg
  2. 12 STOH 60/40kg
  3. 12 Calorie Ski

 

Sunday 

 

Back Squat 

Wave 1 – 5 – 3 – 1 

Wave 2 – 5 – 3 – 1+

(Guide percentages 80/85/90 then 82/87/92)

  • Slight Build on last weeks Kgs

Rest 2 mins between working sets

 

3RFT:

400m Run

30 KBS 24/16kg

20m Handstand walk

(Timecap 15)