FRIDAY
| Strength
6 Sets for load: *Perform a new set every 2:00
1 Squat clean + 2 Front squats + 1 Split jerk
Today’s lifting should see newer athletes keeping weights light and mastering movement the complex Advanced athletes may progress load to a heavy complex with emphasis on a strong leg-drive in the jerk. |
| WOD
5 Rounds for time 10 min cap:
6 Front squats 93/61kg 12 Push ups
Rx+: 102/70kg Ring Push ups Active: 80/50kg, Lifestyle: 60/40kg, knee push ups
This high power-output workout should see heavy front squats able to be cleaned from the floor (squat clean will count as first rep if employed) that represent approximately 80% 1RM and may be performed in repeatable sets of 3-6 reps |