THURSDAY
| Strength
6 Sets for load: 1 Squat clean + 1 Front squat + 1 Split jerk *Perform a new set every 2:00 Olympic lifting should see inexperienced lifters keeping weight light and learning the gross teaching points of this potentially-confusing complex, whilst advanced lifters may start around 50% of their limiting movement and progress to a heavy but sub-maximal complex. |
| WOD
2 Rounds for time, 12 Min Cap: 15 Lateral burpees over the bar 15 Shoulder-to-overheads 43/30kg 15 Front squats 15 Handstand push-ups
Rx+: 52/35kg, strict handstand push-ups Active: 35/25kg, Box pike HSPU Lifestyle: 25/20kg, 12 Reps of all movements, Pike push-ups The workout’s options should see athletes able to consistently burpee, even under fatigue, through 15 reps without stopping, perform shoulder-to-overheads and front squats in 1-2 sets with what should represent a light-moderate load, and handstand push-ups in 1-3 sets when fresh. |